To keep cool at night and sleep comfortably, consider the following expert tips:
Control Your Body Temperature
- Drink cool water before bed to stay hydrated and help lower your body temperature, but avoid alcohol as it can raise your temperature and disrupt sleep
- Take a lukewarm shower before bed to cool down; avoid very cold water as it may cause your body to heat up in response
Choose Appropriate Clothing and Bedding
- Wear light, loose-fitting clothing made of breathable natural fibers like cotton or linen to wick away sweat and allow air circulation
- Use lightweight sheets or just a sheet rather than heavy blankets; consider freezing your sheets or pillowcases for extra cooling
- Sleeping nude can help some people reduce body heat, but others may find lightweight pajamas better to wick moisture away
Optimize Your Sleep Environment
- Keep your bedroom cool by setting the thermostat around 65-68°F (18-20°C) or using fans to circulate air
- Place a bowl of ice water in front of a fan to create a cooling breeze
- Open windows to promote airflow if safe and practical
- Use cooling gels like aloe vera on your skin or place a damp cloth on your forehead or neck to reduce heat
Adjust Your Sleeping Habits
- Sleep alone on hot nights to avoid sharing body heat
- Sleep with your arms and legs stretched out or in positions that minimize contact with the mattress to reduce heat retention
- Consider freezing socks and wearing them to bed or placing ice packs wrapped in cloth on pulse points like the neck or feet
Additional Tips
- Tie up long hair to allow heat to disperse better
- Avoid heavy meals, caffeine, alcohol, and spicy foods close to bedtime as they can increase body temperature
Implementing a combination of these strategies can significantly improve your comfort and help you stay cool throughout the night.
