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Tips on how to stay cool at night


People around the world are used to living and sleeping in hot weather. However, it can be difficult to get comfortable at night for the rest of us mere mortals who have to deal with changing seasons and many heatwaves. This makes a whole night of deep sleep much more challenging as you try to get a night’s sleep. 

Not being able to sleep can damage our bodies and mental health, causing significant irritation, headaches, brain fog, and finally, exhaustion. No need to worry, though; you can follow a few tips to get a better night’s sleep in these warm nights, whether you are generally a great sleeper or not. In this article, we’ve assembled the top tips and solutions for staying cool at night in bed.

According to the latest research, the ideal sleep temperature ranges from 15 to 19°c. It’s not only the perfect temperature to prevent you from waking up in the middle of the night because you are dripping wet from perspiration or your feet are very cold. If you have this problem, then think about bedding for night sweats .

A 15 to 19 C helps a human body maintain the REM sleep cycle or deep sleep and ensures the needed nightly myelin production. These are normal processes that result in healthy, uninterrupted dreams.

So, how can you stay cool while sleeping?

Take a warm shower

Having a warm shower sounds crazy before going to bed, but it helps you to cool down your body temperature quickly; the reason for this is the human body; after a tepid shower, your body will cool down on its own. However, taking a warm shower right before bed can be dangerous, so it’s better to take a shower an hour before bed to normalize your body temperature. 

Open the windows, close the curtains/blinds

People who live in dry and hot climates know it’s impossible to keep cool from overheating by getting rid of their clothes. On the contrary, people should cover their bodies from the direct sunlight.

The same thinking applies to your bedroom. Keep the curtains shut during a hot day. It takes a while for a room to cool down after a day of the really hot sun. You can also use extendable blinds to help regulate the temperature inside your home, reducing the need for excessive heating or cooling.

One of the better ways to cool down at night is not to lower the temperature in the room in the evening but to prevent the temperature from rising in the first place. 

Choose the suitable bed sheets

During a heatwave, choosing the appropriate clothing is the key. The same applies when you are trying to get to sleep. To understand how to stop feeling hot at night, you need to follow a few rules. 

Polyester or silk sheets are great for preserving a higher temperature, but that is not what you need for hot summer nights.

Excellent quality linen is the perfect bedding material: not only is it great for your skin, but it is also the clothing material that maintains the right overnight temperature. Unfortunately, linen is a slightly more expensive option. A great alternative can be cotton, or try breathe duvet or Smart Temperature Duvet Cover.

Try the Egyptian cotton 

Have you heard about Egyptian cotton? Essentially, the Egyptian method solves the problem of the extreme heat at night by sleeping on damp sheets.

  1. You can wet your bedsheets and run them through the tumble dryer so that they are not soaking wet. 
  2. Make your bed with cool, damp bed sheets.
  3. Wake up in a dry bed, feeling calm, refreshed, and ready to start a new day. 

Do not work in bed

What other advice have you heard about cooling a room at night? People who like watching movies, doing work assignments, or scrolling Facebook or Instagram in bed during the day often have trouble falling asleep at night. It is important to separate work and rest zones. During a long, stressful day, relaxing in bed always seems tempting.

However, our brain needs to associate your bed with rest and having a good night’s sleep. This Pavlovian effect or classical conditioning, forming a new association through behavioural training, can help you fall asleep. 

No matter what cooling methods you prefer, many options help you stay cool while sleeping.