Hot summer nights can make it tough to get a good night’s sleep, but there are simple ways to cool down your bedroom for better rest.
Dr. Michael Breus, a clinical psychologist and sleep medicine expert, explains that sleep follows your core body temperature cycle. As your body temperature peaks at bedtime and then drops, it signals your brain to release melatonin, helping you fall asleep. “Melatonin is kind of that key that starts the engine for sleep,” explains Breus. “You got to have the temperature drop, which mean you got to have a cool environment.”
The ideal room temperature for sleep is between 65 and 75 degrees, or 20 degrees off the daily high. To keep your bedroom cool, keep curtains and blinds closed during the day to block out heat. An air purifier can also help create a more comfortable environment for sleep. “Think about it — it’s the one room you spend more time in than any other room in your house,” says Breus. “Having fresh, clean, filtered air, I think can also be very valuable.
Here’s a more detailed breakdown:
Create a Cool Sleep Environment:
- Adjust the Temp: If you have air conditioning, try setting the thermostat to a cooler temperature before bed, but not too cold.
- Close the Blinds: Keep curtains and blinds closed during the day to block out the sun and heat.
- Lightweight Bedding: Opt for “cooling sheets” made of breathable fabrics like cotton or linen, and consider a light sheet instead of a heavy comforter.
- Air Circulation: Use a fan to circulate air in the room, and if possible, open windows on opposite sides of the house to create a cross breeze.
- Cool Down Before Bed: Take a lukewarm or cool shower (not cold, which can have the opposite effect on your body) or foot bath to help lower your body temperature.
- Lower Level: If you live in a two-story home, sleeping on the lowest level of your home can be cooler.
- Cool Packs: You can also try placing ice packs or frozen water bottles wrapped in a towel on your bed or near your body to cool down.
- Freeze Your PJ’s: It may sound weird, but some experts swear by this hack. Put your sleepwear in the freezer for a few minutes, right before slipping them on before bed.
Adjust Your Routine:
- Stay Hydrated: Drink plenty of water during the day to help regulate your body temperature.
- Avoid Exercise: Refrain from strenuous exercise close to bedtime, as it raises your body temperature.
- Light Meals: Avoid heavy or spicy meals before bed, as they can make you feel hotter.
- Wind Down: Establish a relaxing bedtime routine, such as reading or listening to calming music, to help you fall asleep.
- Consider a Cool-Down Routine: Some people find that placing a damp washcloth on their forehead or wrists can help them cool down before bed.
Other Tips:
- White Noise:Use a fan or a white noise machine to help block out distracting noises and create a more peaceful sleep environment.
- Seek Professional Advice:If you’re struggling with sleep issues related to heat, consult with a doctor or sleep specialist.
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