Staying Cool for a Good Night’s Sleep. Ever found yourself restless, cranky, and unable to focus during the summer heat? It’s not just you.
The combination of heat, smog, and pollution takes its toll, particularly on those in urban areas, heightening stress levels.
Echoing the sentiments of a beloved literary character:
‘What dreadful hot weather we have! It keeps me in a continual state of inelegance’ (from “Jane Eyre” by Charlotte Brontë).
We feel the same!
Struggling to sleep and waking up feeling drained doesn’t just wear you down physically; it can also impair your mental sharpness and cognitive functions over time.
Our experts at Dormeo UK have put together some strategies to help you nod off faster, enjoy more restorative sleep, and maintain your health and mental acuity during the sweltering summer nights.
Consider Your Mattress
Cool Comfort: Choosing the Right Mattress for Warm Nights. On sultry summer nights, the breathability of your mattress is paramount. It should be in sync with your body, adept at absorbing and dissipating perspiration to maintain a cool sleeping environment.
Traditional memory foam mattresses often retain heat due to limited airflow, trapping your body warmth with no escape, leading to a hotter sleep experience.
For those who tend to sleep hot, summer nights can exacerbate discomfort, as your natural sleeping temperature may be above average.
Our Octaspring range stands out with its open-structure memory foam springs, offering a mattress that’s eight times more breathable than traditional options.
For those on a tighter budget, the Dormeo Memory Fresh is an excellent alternative, featuring aerated Ecocell foam designed for increased airflow to help reduce heat build-up.
Opt for Quality Bedding Materials
Staying Cool and Comfortable: Summer Sleep Solutions. During the summer months, it’s wise to choose bedding made from light, moisture-wicking materials like cotton combined with bamboo or soy. These fabrics excel in absorbency and provide a crisp, cool surface to help you stay comfortable.
While these materials won’t stop you from sweating, they’re excellent for facilitating quick evaporation, which is crucial in reducing the chances of waking up during the night.
Hydration and Nutrition Tips What you consume before bedtime can also influence the quality of your summer slumbers.
Staying hydrated is non-negotiable. With the mercury rising, your body will naturally lose more water and electrolytes, which can lead to dehydration-related issues such as headaches, ailments, and disrupted sleep.
Avoid beverages high in caffeine, alcohol, or sugar close to bedtime, as they can hinder the process of falling asleep.
It’s better not to retire for the night feeling parched since dehydration can be more disruptive to your sleep than the occasional nighttime trip to the restroom.
For a soothing pre-sleep ritual, consider sipping on calming herbal teas that promote relaxation and ease you into a restful state.
Soothing Showers and Dietary Decisions for Cooler Sleep. External hydration can be just as refreshing as internal. A tepid shower before hitting the sack is beneficial, but keep it from being too chilly to avoid sealing your pores and inhibiting natural cooling sweat.
When dining, steer clear of protein-heavy meals before bedtime. Such foods can increase your metabolism and body temperature.
Spicy foods have a curious benefit: consume them three hours before bedtime, and they may induce sweating, which helps cool the body down as you prepare to sleep.
Innovative Cooling Hacks Beyond traditional advice, there are creative yet simple ways to keep cool.
One trick is to freeze a hot water bottle and place it in your bed for a spot of cold relief.
While it won’t stay cool all night, it can provide the initial chill needed to fall asleep.
Applying ice packs or cold compresses to your pulse points can also offer quick relief.
For a more unconventional approach, consider chilling your sheets or pillowcase in the freezer for a brief period. This can give you a pleasantly cool surface to lie on as you drift off.
Freeze Your PJs Yes, you read that right—try placing your pajamas in the freezer shortly before bedtime. When you wear them, the cool fabric will help you feel more comfortable and may assist in falling asleep quicker.
Ensure Good Airflow Lastly, don’t forget the importance of air circulation. A well-placed fan can make a significant difference in your comfort level on a hot night.
