The night-time temperature can affect our sleep quality, and sleeping hot makes it harder to fall asleep and stay asleep. While the sleeping cold is more pleasant, it can be expensive. Ideally, the temperature should usually be between 60 and 67 degrees Fahrenheit. Regulating your body’s temperature is very much essential for a comfortable, sound sleep.
Getting hot while asleep might lead to hyperhidrosis, a common issue among many sleepers. Such instances can be avoided by keeping your body cooler through various protective ways. Here is an informative list of various practices that you can do to keep yourself cool while you are asleep.
A Few Healthy Practices for a Good Sleep Hygiene
Staying cool at night gives you a comfortable sleep without any hindrances, but to attain so, there are a few practices that you need to do before you sleep. One among them is sleeping on a bed that provides sufficient space for tossing and turning.
Take A Warm Bath before you sleep.
The perfect temperature for comfortable sleep is around 68 degrees, so it makes sense to take a warm bath. The water temperature helps your body regulate itself, and a warm bath or shower will have a cooling effect on your body. Warm water sends blood to your veins, releasing extra heat. It also usually helps to improve the flow of oxygen and blood in your body.
Sleep In Cotton Clothes
Cotton sheets are a great choice because they conduct heat away from the body. You will also notice a difference in your body’s temperature during the night. A cotton sheet can also help you avoid night sweats. You can find lightweight cotton PJs that are not too tight and will move over your body, giving you an adequate amount of coolness that you need to sleep comfortably.
Wear Loose Clothes
In summer, if you don’t want to wake up with a burning sensation, wear loose clothes that will allow your skin to breathe. The temperature of your bedroom will determine your quality of sleep, so wearing loose clothes will help you stay cool while you sleep. You should avoid constricting clothes, like tight jeans and heavy sweatshirts, so your skin can breathe. Also, wearing binding clothing at night can interfere with melatonin production, which regulates your body’s natural circadian rhythm
Use A washcloth
A shower before sleep is not always possible; You can then use a frozen washcloth to cool your common sweat areas such as your head and face. Apart from all these, you can also actually use water bottles kept in the freezer as a cold compressor. Both washcloth and water bottles kept in the freezer for a couple of hours could give you the feel of a cold compressor that will regulate your sleep comfortably
Workout In The Morning
Keeping your body’s temperature cool during the night is vital to falling into a deep sleep. If you are too warm during the night, you will find it hard to fall asleep. By doing a little workout before bed, you can keep your core temperature at a moderate level, which will help you stay cool at night.
Ventilate Your Room
A sound ventilation system will keep the air moving and prevent heat from entering your room. It would usually help if you opened the windows across from each other to create cross-ventilation. The bigger the window opening, the faster the air will travel, and the cooling effect will be more significant. Therefore, it is imperative to keep your windows open to promote natural cross-ventilation and ensure that you’re sleeping in a cool bedroom.
Drink Ice Water
When you’re trying to fall asleep, keep a bottle of ice-cold water by your bed. A cold glass of water will help you relax and help you fall asleep fast, and keep you cool throughout the night.
Have smaller meals before sleep
The first step to staying cool at night is to eat a light meal. Instead of heavy and fatty foods, eat a few small meals throughout the day. Also, eat lots of liquids and fruit. These can help cool you down while you sleep. When you eat a heavy meal, your body works overtime to break down the food. By having smaller meals throughout the day, you can avoid the problem of overworking your body.
Keep the curtains shut During the day.
During the day, you can keep the curtains closed to reduce the temperature inside your home. However, it would help if you kept them open during the night to absorb the heat from outside. The best solution to this problem is to install blackout blinds or shutters that will block out light while letting in the fresh air. If the curtains are kept closed, the home will stay cool all night long
Flipping Your Pillow and sheets
If your room is too hot, try flipping your pillow and bedsheets to the other side. These techniques will keep you comfortable and prevent overheating. You can also customise the mattress that you sleep on as per your comfort for getting proper sleep.
Another easy way to keep cool at night is to sleep in a more comfortable room. Keeping the body’s temperature at a comfortable level is essential for your health, and sleeping in a more relaxed room will help you sleep better. A ceiling fan may be the perfect option for those who prefer a cooler bedroom. A fan will actually help you beat the heat and make you more comfortable while you sleep
Unplug electronics and switch off lights. Electronics emit heat, and you don’t want to spend the night sweating on a computer or in your bed. Light and heat emitted from electronics can affect your sleep to a certain extent; therefore, switching off these gadgets before you sleep is advisable.
Sleeping alone on warm nights is a good idea if you’re actually sharing a bed with a partner. You can also try changing sleeping positions. The ideal position for staying cool is called the spread-eagle position. This position isn’t easy to do if you’re sharing a bed with hygienic sheets.
Use a thermostat to reach the desired coolness in your room.
A Thermostat needs to be located to reach a comfortable temperature in the evening. In the summer, the temperature should be around 75°F, and the lowest setting possible should be set to 80°F. The thermostat should be programmed to lower itself to avoid the air conditioner cycling at night. It is also essential to set the thermostat at a higher temperature in the winter so that the air conditioning doesn’t overheat.
Second, thermostats should be programmed so that the user can control the temperature in the evening. This way, he can avoid setting a high temperature and still get a good night’s sleep. Third, if the weather is mild, they should raise the thermostat so that the air conditioner can cool off the room. If the weather is warm, the thermostat can be programmed to lower the temperature as needed.
The Idea of getting an ideal sleep is to stay cool while you sleep; warmer temperatures lead to sweating and irritation which hampers your sleep quality. Therefore you can follow the advice above to get a comfortable sleep at night.