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June 28, 2023

Beat the Heat: How to Get Cool, Restful Sleep During the Summer Months

The summer months can often be sweltering, with days that seem to last forever and temps climbing ever higher. But it doesn't have to mean a sweaty, sleepless summer - for those looking to get cool and enjoy restful sleep during the hot season; there are several great ways! 

From room temperature strategies to some helpful products on the market today, this blog post will review different techniques to beat the heat and get better quality shut-eye every night. 

If you're sizzling in your bed while trying hard not to melt away, read on for tried-and-true solutions that will help keep you feeling refreshed through even the hottest summer nights.

Golden retriever laying on weighted blanket

The summer months can often be sweltering, with days that seem to last forever and temps climbing ever higher. But it doesn't have to mean a sweaty, sleepless summer - for those looking to get cool and enjoy restful sleep during the hot season; there are several great ways! 

From room temperature strategies to some helpful products on the market today, this blog post will review different techniques to beat the heat and get better quality shut-eye every night. 

If you're sizzling in your bed while trying hard not to melt away, read on for tried-and-true solutions that will help keep you feeling refreshed through even the hottest summer nights 

 

Why Is It Difficult to Sleep in the Heat? 

There are different reasons why the summer months can be so uncomfortable when it comes to sleeping. For one thing, warm temperatures can cause your body's temperature regulation system to go haywire. When this happens, you might feel overheating despite the fan and AC running full blast - not conducive for a good night's sleep. 

Additionally, there are several reasons why the summer season is one of the worst times to catch a good night's rest: 

  • Days are longer: Ever notice that the sun is still up after dinner? This inevitably throws off your internal clock, making it harder to fall asleep. And when your body clock is off, it can be difficult to wake up each morning. 
  • Higher humidity: Humidity levels are generally higher in the summer, so air-conditioning and fans won't help as much as they usually do when trying to keep your bedroom cool. When our bodies cannot evaporate sweat, we can wake up feeling sticky and uncomfortable. 
  • Stress: Unfortunately, summer months often come hand-in-hand with higher stress levels due to outdoor activities, increased travel plans, and expenses related to vacation vacations. All of these can interfere with the quality of our sleep. 

Other factors that may affect how well you sleep in the summer include allergies, pets in the bedroom, and noise levels. 

 

Six Tips to Get Cool and Restful Sleep During the Summer Months 

Many people have difficulty sleeping during the summer heat. According to SleepScore Labs, which analyzed sleep data from 28,191 Americans over a year, bedtime during the summer tends to be around 11 minutes later than other times of the year. 

If you are one of  many people who struggle to sleep in the summer heat, here are six tips to help you beat the heat and get some restful shut-eye during the hot months: 

  1. Keep your bedroom temperature cool

Cooling down your bedroom may help you get a better night's sleep. After all, the Sleep Foundation has suggested that a comfortable sleeping temperature for adults should be no higher than 68°F. 

It is essential to find the right temperature for better sleep quality. Consider buying an air conditioner or a fan to improve your sleep during hot and humid nights. Opening windows can also help air circulation but monitor the thermostat. This will help you wake up feeling refreshed in the morning. 

  1. Be consistent with your sleep schedule

Maintaining a regular bedtime routine can enhance your ability to fall asleep faster and have a more rejuvenating rest. This entails going to bed and waking up simultaneously every day, including weekends. 

Ensuring your body clock is set for regular hours of winding down and rising will strengthen your overall sleeping pattern and make it easier for you to rest despite the heat. 

Some tools to set a consistent sleep schedule include setting alarms for bedtime and wake-up time, using a light therapy lamp in the morning, or taking melatonin an hour before your desired bedtime. 

  1. Wear loose, breathable clothing

When it comes to sleeping during summer nights, what you wear can make all the difference in how comfortable you feel. 

Opt for lightweight, loose-fitting clothing made from natural fibers like cotton and linen to keep your body cool while you sleep. Avoid synthetic fabrics like nylon or polyester that can make you sweat more and trap the heat in your bed. 

Additionally, a summer weighted blanket like Nuzzie Knit can give you the deep touch stimulation needed to make it easier to drift off into dreamland. 

Don't worry - the open-knit structure allows air to pass through the fabric and helps keep your body cool while you sleep. 

  1. Exercise regularly

Regular exercise can help you fall asleep more quickly and easily, even during summer. Try to fit in workouts during the cooler parts of the day—like early morning or late afternoon/evening—and prioritize non-strenuous activities like swimming or yoga. 

To cool down and prepare for sleep after a workout, consider taking a cold shower or bath if you're feeling hot. And if you're not up for an intense workout, try a relaxing walk or some yoga before bed to ease your body into sleep. 

  1. Cut back on caffeine and alcohol consumption

Consuming caffeine and alcohol can significantly affect the quality of your sleep. Although they offer short-term energy boosts, they can disturb your natural sleep cycle, making it challenging to get good sleep. If you have sleep issues, reducing caffeine and alcohol intake, particularly before bedtime, could help relax your mind and body for better rest. 

  1. Take power naps during the day

Taking a quick 20-30 minute nap during the day is recommended for a refreshing break. This will help your body relax and recharge before you continue with the rest of your day. If you're having trouble sleeping at night because of the heat, taking a nap in the afternoon can be especially helpful. It will ensure you don't feel too exhausted when it's time to sleep. To avoid feeling groggy after your nap, keep it consistent and limit it to 30 minutes or less. 

 

Final Thoughts 

Keeping comfortable through the summer months is no small feat, but with just a few simple adjustments and tips, you can stay cool and get restful sleep regardless of the temperature outside. Adjusting your room's temperature, dressing in breathable fabrics, investing in cooling tools like air conditioning or a fan, and even taking power naps can help achieve more restful sleep during hot weather.  

Remember, too, that it's okay to splurge on items or services that will make you more comfortable - the key is to figure out what works best for you and stick with those tactics every night! 

With these simple practices and some practice, you should have all the ingredients necessary for restful sleep through even the hottest summer nights.