Latest posts by Dr. Dan Jensen (see all)
- The New Science of Sleep - September 1, 2019
- The Future of Sleep Studies - September 1, 2019
- “Sleep Divorce”: Why Couples Might Get a Better Night’s Sleep in Separate Beds - September 1, 2019
Summer is here! We’re all excited about the warmer weather, but the heat could be having a negative effect on your sleep. With all the things you have planned for this summer season, it’s important that you always get a great night’s sleep so that you’ll have energy for the things you love. Here are some of our best tips on how to beat the heat, and sleep well during the hot summer months.
Keep Your Room at the Ideal Temperature
It won’t surprise you that there’s an ideal sleeping temperature. If your room is too cold or too hot, you have a much harder time falling asleep and staying asleep, and discomfort will often wake you up in the middle of the night. When your room is too hot, it takes you far longer to fall asleep, and even when you’re sleeping, you won’t sleep as deeply, and experience more sleep disturbances. You might wake up in the middle of the night covered in sweat, and struggle to get the rest you need.
To keep your bedroom cool this summer, close the blinds during the day to keep out strong sunlight that can raise the temperature. If it’s hotter outside than inside, keep your bedroom windows closed as well. At night-time, if the temperature drops outside, you can open your windows to cool down your room, and let the breeze help you regulate the temperature. The ideal sleeping temperature is between 60 and 67 degrees. If you’re living in an apartment building, or even a two-story house, remember that heat rises, and the higher you are in the building, the warmer your room will be.
If you have an air conditioner, make sure it’s set to the ideal sleeping temperature before you go to bed. You can also use a fan in your room to increase air circulation, and stay cool at night.
Use Summer Bedding
We all like to nestle down under a good comforter in the wintertime, but during the summer months it’s important to change your bedding to something more breathable. Having lightweight sheets will help keep you comfortable and cool at night, and prevent you from sweating, overheating, or waking up in the night. Summer pajamas are another essential, and you can even get pajamas that wick away sweat and moisture, allowing you to sleep without discomfort.
Take a Cold Shower
If you’re having trouble cooling off at night, consider taking a cold shower before going to bed. Not only will this wash away the sweat of the day and help you sleep, it will also lower your body temperature and help you fall asleep easier. You can also use a mister in your room or beside your bed to spritz cold water in the air, and keep you cool at night. A damp washcloth on the back of your neck can also help to regulate your temperature and keep you comfortable.
During a hot summer or a heat wave, looking after your health is essential to getting a good night’s sleep. When you sweat, you lose water and electrolytes, so if you’ve been struggling with the heat, be sure you’re drinking enough water. This will help you sleep at night and wake up rested and refreshed. You can also take tablets in your water to replenish electrolyte levels and keep you energized.
During the summer months, be sure you’re protecting yourself from the sun. Not only does a sunburn damage your skin, it also makes it harder to fall asleep, and sleep soundly through the night.
Sound Sleep Medical
If you’re tried all these tips and still can’t seem to get a good night’s sleep, visit us at Sound Sleep Medical to talk about your sleep habits and sleep hygiene. We’ll give you a few more suggestions on how to prepare for the night and beat the heat to get the sleep that you need each night. It may not be the heat that’s keeping you from sleeping, and at Sound Sleep Medical we’ll monitor your sleep patterns to determine if you have any sleep disorders that could be keeping you awake. Recognizing a sleep disorder will allow you to make adjustments to your habits or seek treatment, ensuring that you’ll sleep soundly every night.