No matter how warm it is, you may find it challenging to get to sleep without pulling the covers up over your shoulders. The National Sleep Foundation suggests that a room temperature of between 60 and 67 degrees Fahrenheit is ideal for promoting sleep. However, in the heat of summer, it can be challenging to maintain your bedroom at this temperature—especially if you don’t have the luxury of air conditioning. Read on for tips on achieving a good night’s sleep in warm weather without giving up your covers.
12. Why You Need Your Blanket
Ditching your blankets may seem like a logical remedy. However, your body may be conditioned to associate pulling up the blankets with drifting off to sleep. Furthermore, the weight of blankets may stimulate sleep-related hormones in some individuals. Penn Medicine reports that weighted blankets may apply pressure that stimulates your parasympathetic nervous system to lower your heart rate and trigger feelings of calm. Even if you do not suffer from anxiety, autism, or sleep disorders, you may find the comforting weight of sheets and blankets to trigger feelings of relaxation that help you fall asleep.
11. Take a Warm Shower
If a hot summer’s night threatens to interfere with your sleep, consider taking a warm shower before bed. You will want to avoid indulging in a shower so hot that it steams up your bathroom. However, your body will cool down naturally when you finish your shower and the water droplets begin to evaporate from your skin.
10. Gradually Switch to Lighter Covers
If you typically sleep under several layers of sheets and blankets, you may have trouble giving up this cozy nest. If so, you may want to try gradually removing layers of blankets over a period of several nights. Try gradually swapping out heavy, wool blankets for lighter, more breathable cotton fabrics.
9. Sleep in the Nude
Perhaps you can keep your blankets and ditch your pajamas instead. Sleeping in the buff may have other benefits as well. Skin-to-skin contact with your loved one can boost your levels of the “cuddle hormone” oxytocin. This can help decrease stress and allow you to slumber peacefully. Other benefits of sleeping in the nude may include a decreased risk of yeast infections in women, and improved fertility for men.
8. Try Using a Cooling Pillow
Keep your blanket and give a cooling pillow a try. Cooling pillows are composed of breathable fibers that allow air to flow through the material rather than trapping heat. Some cooling pillows, such as the Tempur-Cloud Breeze Dual Cooling Pillow, are made with cooling gel layers. The Brooklyn Bedding Premium Shredded Foam Pillow contains shredded foam, a gel infusion, and a moisture-wicking cover. Hullo Buckwheat Pillows are filled with the hulls of buckwheat seeds. These pillows allow for airflow, which provides you with a cooler surface on which to lay your head.
7. Consider a Cooling Weighted Blanket
Cooling weighted blankets can provide you with the soothing pressure of a blanket along with the cooling sensation that promotes deep sleep. The Blanquil Chill Cooling Weighted Blanket with Removable Cover comes in a 15- or 20-pound weight. The company asserts that this blanket contains eco-friendly glass beads that distribute weight evenly across your body. Additionally, the breathable, moisture-wicking fabric keeps you from becoming overheated.
6. Try a Blanket Made with Natural Fibers
Flax is a natural fiber that may help keep you cooler in warm temperatures. Bamboo is another fiber that can keep you cooler at night. According to Tuck Sleep, Sofia’s Linen Flax Linen Blanket is a top choice for a cooling blanket. Meanwhile, Golden Ocean Home Décor Bamboo Blanket ranks high as a natural fiber bed linen.
5. Snooze with a Cooling Body Pillow
Keeping cool under the covers may be easier if you have a cooling body pillow to cuddle. Made of the same type of materials as the cooling pillows that support your head, these pillows are ideal for stretching out alongside. The Clone Pillow gives you support that enables you to sleep comfortably on your side. It contains shredded memory foam and cooling gel technology to keep you cool as you sleep.
4. Give Your Toes Some Freedom
The idea of sleeping in the nude may make you feel uncomfortable. Furthermore, you may not have the spare cash to spend on cooling bedclothes. If so, you might find letting your feet out of the covers provides just enough relief to keep you cool at night.
3. Use a Fan
Installing a ceiling fan can do wonders for cooling you off. Energy Vanguard points out that while ceiling fans do not cool rooms, they are effective for cooling people. A ceiling fan will cool you off by evaporating sweat from your skin. Using a box fan, window fan, or oscillating fan can also help move the air and provide relief. Bedjet is a climate control system that uses air to keep your bed cool or warm. If your bed partner is frequently cold while you are hot, you can purchase a dual zone model that keeps both of you happy.
2. Utilize Shades or Blinds
Take advantage of your window shades or blinds to keep your bedroom at the lowest possible temperature. Networx suggests that blackout curtains can keep your bedroom cooler by reducing heat transfer through your windows by as much as 24 percent. Blackout curtains can also promote better sleep by blocking out excess light. In the cooler evening hours, opening your windows may also help bring cooler air into your sleeping space.
1. Refrain from Snuggling
Cuddling under the covers is nice. However, snuggling won’t help you cool off on a hot night. When it is time to settle down for some serious snoozing, you may want to give your bed partner a smooch and head to your own side of the bed. This is where hugging that cooling body pillow may come in handy.