Summer is definitely here. Temperatures are rising every day and staying higher at night. In previous blogs, we have noted that people tend to sleep better in cooler environments or with lower core body temperatures. In our last blog titled, “Avoiding the Summer-time Sleep-time Blues for Children,” we mentioned that using room-darkening shades and fans could help keep bedrooms cooler. There are ways to find a good night’s rest without turning the AC on mega-blast.
There are many clever ways to beat the heat during hot nights. Here is a list of our top five tips:
Tip 1: Don’t exercise for a few hours before go to bed. Exercising raises your body temperature. You retain heat after exercise, so let your body cool down. Also, remember to drink lots of water throughout the day to stay hydrated.
Tip 2: Take a tepid shower or bath. There’s no need to take a freezing shower which can have a rebound effect making your body temperature rise to counteract the coldness. If you aren’t in the mood for a full shower or bath, just soaking your hands and feet in medium cold water will help you regulate your body temperature.
Tip 3: Use lighter bedding during the summer months. Cotton is recommended for bedding and sleep ware. Cotton tends to breath better than other fabrics. And on those unbearable hot summer nights, place your sheets in the freezer for about 30 minutes. Once on your bed, the bedding will stay cool enough for you to fall asleep.
Tip 4: Repurpose your hot water bottle into a bed-friendly ice pack by putting it in the freezer for about 30-40 minutes before bedtime.
Tip 5: Unplug at night. Yes, that’s right, disconnect electronics. All the gadgets and other small appliances give off heat. Unplugging is not only a stay-cool method but also an energy saving idea. Keep all appliances unplugged when they are not in use.
If you find that you are not able to sleep well, and it is beginning to affect your moods and energy level, contact the experts at Jacksonville Sleep Center for advice.
