There are many health benefits of the sun, yet when we are trying to get to sleep on a hot summer night we often find ourselves longing for the cooler winter months just so we can get some sleep. Indeed, there are few things more frustrating than tossing and turning all night in a bed that’s damp due to the sweat pouring from your body in a hot stuffy bedroom.
Not that sweating is a bad thing, indeed it’s very good for you to sweat, as the process of sweating is what actually helps regulate your temperature and cool you down.
When your body temperature rises above a certain point, your internal thermostat kicks in, and tells your body it’s time sweat, as sweating releases moisture onto your skin in an attempt to cool you down. Whilst this can be advantageous to the jogger running in the park, where the wind circulates around their body, hitting the moisture, which is what cools the body down – whereas, when you’re in bed, all that damp claminess gets absorbed into the bedsheets and mattress; meaning, you’re often uncomfortable as a result of sweating.
The challenge is that sweat will only evaporate when there is enough of an air supply, and often times, in bed, it’s quite a humid environment that doesn’t have adequate air supply to interact with the sweat molecules – meaning, rather than cooling you down, you end up just lying in a puddle of sweat. This is where a fan comes in so handy.
1. GET A FAN
The reason fans, or fresh air from a window comes in so handy is that it forces air onto your body that interacts with the sweat molecules – thus evaporating them, and this is what you want, as the quicker the sweat molecules evaporate the cooler you will be.
2. DRINK WATER
Something to consider, is that on hot summer nights, you want to ensure you have some water next to your bed – as your body uses a lot of water to release sweat, and if you don’t replace that water then you’ll become dehydrated.
Sleep is a time for your body to replenish and repair itself, and water is vital for this process to function normally.
Therefore, by drinking a bottle of cool water before bed, you are stocking up on the water required for your body to keep cool at night – and don’t worry too much about then needing the toilet, as if it really is hot, you won’t need to go to the toilet as the water will be processed in the form of sweat anyway.
3. OPEN YOUR WINDOWS
This might sound obvious, but a lot of people in the summer months insist on sleeping with their windows closed in fear that bugs might get it, or perhaps the risk they might be burgled, yet the simplest solution to keeping cool at night is to ensure you have plenty of cool fresh air circulating in your room.
If your windows don’t fully open this can be frustrating, and it might be time to consider getting some replacement windows, as a supply of fresh air really is essential to getting a good night’s sleep on a hot summer night. After all, there’s nothing worse than trying to sleep in a stuffy sweatbox of a room.
The majority of modern windows now have a security feature that will allow you to lock them with a slight opening, meaning that air can still flow through the window into your space, but nobody will be able to get in through the window as the window is locked in that position.
4. AVOID AIR CONDITIONING
This might sound counterintuitive, as surely if you have air conditioning in your room, then a hot summer night is the perfect time to blast it out; yet sleeping with air conditioning on is known to dehydrate the body and can leave your skin looking dull and grey, it can also cause a sore throat, as well as earache.
You therefore, want to blast the air conditioning unit out until you go to sleep, but turn it off, at the point you are actually going to sleep – or set it on a timer to switch off. In fact, some modern air conditioning units come equipped with a timer that allows you to set it to come on in short bursts, throughout the night, just topping up the supply of chilled air
5. TAKE A SHOWER BEFORE BED
Many people take showers or have a bath before getting into bed, but the tendency here is to use nice warm water to relax their aching muscles. In contrast, on a hot summer night, what you really want is a short, sharp, cold shower as this will rapidly reduce your body temperature and then welcome the warm ambient temperature. There are a number of health benefits associated with taking regular cold showers too.
6. FLIP YOUR MATTRESS
The majority of mattresses today have a summer side and then a winter side, where the technology of the mattress is designed differently – one is to trap and radiate heat whilst the other is to wick away sweat and keep you cool; similar to the fabric technology employed within running and cycling gear.
7. USE CONTRAST TO YOUR ADVANTAGE
Have you ever walked off the hot high street into an air conditioned shop? If so, you’ll have felt the contrast between the warm weather outside and the welcome chill of the store. You can recreate this, within your bedroom, and it’s a very simple way to trick your brain into thinking it’s much cooler than it is.
Quite simply, let’s say your spending time in your living room for a few hours before bed – in this room, turn off the air conditioning units and fans, so that when you open the door to your bedroom (that has had the air conditioning on) it will feel like that feeling of walking into a cool store after coming out of the sweltering sun.
The final tip, as mentioned above is somewhat of a repetition but this is intentional as it’s the most important point when it comes to keeping cool on a hot summer’s night, which is to ensure you have an adequate supply of fresh air coming into your property – which can be enhanced by a pedestal fan if required.