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Have you got a case of night sweats? Or maybe the unrelenting summer heat is ruining your beauty sleep. Either way, nobody wants to go to sleep (or wake up) in a puddle of their own sweat.
Luckily, we've got the ultimate guide to creating the perfect conditions for an easy and breezy night. No more waking up groggy and grumpy or tossing and turning until the sun comes up.
So if you're ready to get rid of your night-time blues, let's get right into it!
1. Switch up your bedding
Before you start investing in an air conditioning unit or stuffing ice cubes into your bed, you may want to start by looking at what's on your bed! Thick duvets and bed sheets made of synthetic materials may just be responsible for pushing up your body temperature when you're trying to get some shut-eye!
When the weather starts to warm up, it's time to search your linen cupboard for cooler alternatives. Cotton bed sheets are the perfect choice for hot summer nights and are generally more breathable than other materials.
Ideally, you'll want to say 'no' to having a duvet over you to avoid excess heat. But, if you love feeling snug in bed (even when it's warmer), you can always opt for a duvet with a lighter tog of around 4.5.
2. Keep your curtains closed during the day
Although we all have dreams of sunshine filtering through our windows and into our rooms on a gorgeous summer's day, the fantasy can quickly become a nightmare on a hot summer night!
When you leave your blinds or curtains open during the day, the heat will start to warm up your room. And by the time you're ready for bed, you'll be faced with the residual warm air. By keeping your curtains drawn, you can make your room cooler and stay cool while sleeping.
If you don't want your room to feel dark and dreary during the day, you can keep your blinds shut during the warmest parts of the day or in the early evening. This will help to start cooling your room down before bed but keep the natural light shining through for the better part of the day.
3. Crack open a window
When you can't seem to get rid of the hot air in your room (no matter how many fans you're running), you may need to open your windows. An open window can help to circulate the air in the room. This will allow any heat to escape and get the cool air flowing.
Of course, you can make this method even more effective by pointing a fan at your window. The fan will push hot air out of the window, lowering the room's temperature and making it easier to beat the heat.
Helpful hint: Remember that hot air rises! If you have an attic, it may be a good idea to open the hatch as well as your windows. That way, when the heat rises, it will have somewhere to escape.
4. Take a shower before bed
One of the main reasons you're overheating at night is that your core body temperature is too high. This may be particularly uncomfortable when you're sleeping next to someone else and sharing their body heat.
Luckily, taking a shower can help to get rid of excess body heat - as long as you do it correctly. Although it may be tempting to take a cold shower with ice-cold water, this can make it more difficult to fall asleep. Still, you'll want to avoid a hot shower as well as it can raise your body temperature even further.
To effectively lower your core body temperature, you'll want to take a lukewarm shower. While you may feel slightly warmer while you're in the shower, your body will cool down much quicker as soon as you step out.
5. Use a fan or turn on the air conditioning
While an open window can bring in a cool breeze, it may not be as effective as you'd like - especially in a heat wave or if there are mosquitos about. Still, you can use the tried-and-true method of using an A/C unit, box, or ceiling fan.
If you're going to use a fan, you'll want to be strategic. When you're using a box fan, you'll want to make sure to point it toward the window to push any warm air out. For ceiling fans, you can switch it up to move counter clockwise. This will help to create a wind chill effect, which allows sweat to evaporate even faster.
6. Drink a glass of cool water
Taking a shower can help to bring your body temperature down, but that's not the only way you can stay cool on a hot night. If you're struggling to fall asleep, you can try drinking a glass of cold water before hopping into bed. This will help to cool you down and make it easier for you to stay asleep. Still, this is more of a short-term solution.
But if you want to stay cool while sleeping, you should make sure to keep an extra glass of cold water next to your bed. That way, you can take a drink whenever you need it and keep cool all night long.
7. Keep cool in cotton pyjamas
Sometimes, on particularly warm nights, it may feel like your pyjamas are sticking to your skin or getting caught up in your bed sheets.
When people sleep, their bodies release heat, which can easily get trapped in thicker pyjamas. This keeps the heat pressed against your skin, leaving you hot and sweaty. Instead, you'll want to take a cool shower and pull on some light cotton nightwear to keep the heat away.
8. Try a new sleeping position
Have you ever heard of the starfish? Well, now you have! And it's one of the best sleeping positions to help you stay cool while sleeping. Your mattress tends to absorb heat while you sleep, so by spreading out your limbs and laying on your back, you can spread the heat out.
Side sleeping can also help you to limit the amount of contact your body makes with your mattress. Just remember that whatever you do - don't sleep curled up or too close to your partner. If you do this, you'll end up sharing your body heat, which can cause discomfort and interrupted sleep.
9. Keep the lights off
When the sun starts to set, it's tempting to switch on your bedroom lights and keep them on until you go to bed. But this may do more harm than good. Lamps and overhead lights generate heat, which can make your room feel hot and stuffy by the time you go to bed.
When it comes to staying cool, keeping your lights off can help to eliminate any unnecessary heat. By switching the lights off around an hour before you climb into bed, you can effectively cool your room down. But if you don't want to bump into your nightstand or stub your toe on the bedframe, you can always use a small night light for some extra illumination.
10. Invest in cooling technology
Gone are the days of putting your sheet into a plastic bag and storing it in the freezer. In fact, this can cause mould and mildew on your bedding if you're not careful. Instead, you can invest in cooling mattress toppers and pillows that are designed to regulate your temperature - even on the hottest nights.
While some cooling bedding may be expensive, there are plenty of affordable options that can help you to up your sleeping game.
Why is my body so hot at night?
There are several reasons that you may feel particularly hot at night. One of the most common reasons is that your body's temperature is fluctuating. During the day, your circadian rhythm regulates your temperature. At night, it starts to drop and prepares you for sleep. But in some cases, it may start to seesaw, causing you to start overheating.
Why is it important to stay cool at night?
Staying cool at night can help you to fall asleep faster. More importantly, staying cool and comfortable can help you to stay asleep. When you're hot and sweaty, you're more likely to experience interrupted sleep.
Why can't I sleep on a hot night?
Your body's sleep cycle is closely related to your core body temperature. When your temperature is too high, this cycle is disrupted and you may find yourself staring at the ceiling all night long.
Staying cool at night is important for a good night's sleep and your overall well-being. Whether it's adjusting your sleeping environment or changing up your bedtime routine, there are plenty of ways to make the most of the cool air and beat the unbearable night-time heat.
Hopefully, our top tips and tricks can help you to catch some much-needed Z's and shake up your sleeping routine.