The hot, muggy weather in the dead of summer makes sleeping comfortably nearly impossible. The intense heat can hinder your ability to sleep peacefully, especially if you like your room nice and cool. We previously found that 60 to 68 degrees Fahrenheit is the ideal temperature for you to fall asleep. However, in a heat wave you need to surround your body with whatever necessary to achieve that optimal temperature. Follow our helpful tips below on keeping cool in summer below to experience a restorative sleep even as the high temperatures break new records.
How to Sleep Cool During the Summer
- Get Performance Sheets - Staying cool in the heat requires you to reconsider the fabrics of everything you wear and touch. At night, your sheets must be breathable and allow optimal heat transfer from your body so you can avoid breaking out in a feverish sweat. The SHEEX® EXPERIENCE Sheet Set is designed to increase air flow and circulation so you can avoid waking up overheated and groggy. For an unrivaled cool-to-the-touch sheets, go for the SHEEX® ARCTIC AIRE·MAX Sheet Set crafted from 100% TENCEL® lyocell for chilling comfort. The hydrophilic qualities of TENCEL® mean that the material is more efficient at keeping the body cooler when compared to a material like cotton.
- Try a Cooling Pillow - Much of your body heat escapes from your head. When overheated you will primarily sweat from the hair on your head to cool down: knowing this, why do we neglect our pillows when trying to create as cool and comfortable a nighttime climate as possible? Wake up to the cool side of the pillow every morning with SHEEX cooling pillows that provide thermoregulation for your neck and head while you stay in a restful deep sleep.
- Check Your Ceiling Fan - Turning on your ceiling fan to get a breeze going makes perfect sense, but did you know that your ceiling fan blades should rotate in a different direction based on the season? As the Environmental Protection Agency notes, in the summer your ceiling fan blades should rotate in a counterclockwise direction in order to push cool air down to your bed. In the winter, however, you will want your fan to rotate in a clockwise direction to produce an updraft to stay warm and cozy. To conduct a quick test, simply turn on your fan and stand below it. If you feel a breeze you are all set for summer! If not, get a ladder and look on the housing of the fan near the motor for a small switch. Change the position of the switch to change the rotation direction of the fan.
- Use a Slatted Bed Frame - Staying cool in the heat is all about ventilation. In addition to the air flow from your sheets you can help heat disperse by switching to a slatted bed frame. The additional circulation can keep your mattress from heating up and causing you to wake up repeatedly.
- Cool Down Your Core - Cooling down your core will help you fall asleep faster and stay asleep longer: lowering your body temperature in your chest area signals to your brain that it is time to sleep. Keep your body cool through the night with a SHEEX® Performance Cooling Mattress that transports heat away from your skin while you sleep.
- Take a Cold Shower - A change in your bedtime routine can bring about terrific results. If you tend by be warm when heading to bed, make a quick pit stop in the bathroom for a five-minute cold shower and prepare your body physiologically by causing a reduction in body temperature. According to the Division of Sleep Medicine at Harvard Medical School the rapid drop in temperature is directly linked to inducing sleep.
Now you know how to stay cool in the summer — switch out those sheets and pillows and create the right environment for a heat-free bedroom. Every small change can make a huge difference in your sleep quality, and your overall health! This article was originally published on July 15, 2016. It was updated on July 10, 2018.