The heat is ON. The warm weather has finally arrived and temperatures look set to rise towards the weekend. Whilst the sunny days are so very welcome, the warmer nights….not so much!
Follow our tips below to help combat the sticky, sleepless nights:
Draw the curtains: Keeping sunlight out of your bedroom during the day will help your sleep area stay cool, even on exceptionally hot days. Draw the curtains or shades in the morning and do not open them until you go to bed. Many people find blackout curtains, which are designed to block all outside light, are particularly effective at keeping bedrooms cool in the summer and insulating against the cold when temperatures drop.
Don’t exercise close to bed: Moderate exercise during the day can be very beneficial to sleep, as it expends energy and helps you feel more tired in the evening. However, exercising close to bedtime can cause your body temperature to spike. This can make it more difficult to fall asleep at your desired time.
Take a hot bath: While lying in a tub of warm water might not sound like fun on a hot night, this can actually help you cool down before bed. Hot baths are the most beneficial if taken prior to but not immediately before bedtime. Your body temperature will decrease after you leave the bath as your body adapts to the cooler environment. As an added bonus, baths promote feelings of relaxation that can help you fall asleep more quickly.
Invest in the right mattress, duvet and bed linen: Your bed can play a major role in how comfortable you feel during the night. Mattresses made with thick foams tend to absorb and trap body heat, causing you to feel excessively warm. Other mattresses thanks to components like ventilated latex and open coil systems that circulate air throughout the interior will keep you cool.
Bed linen made from natural fibres such as cotton offer better breathability than those made from polyester and other synthetic fabrics. A lightweight percale weave allows more air to circulate between the cotton fibres, so choose this in the summer months. Now is the time to switch up to your Summer Duvet. A 4.5 tog is a good weight, which will keep you cool whilst still looking great on your bed.
Set your thermostat to 18 degrees: Many experts agree that 18 degrees Celsius is the best temperature for sleep. While it might sound relatively cool, this thermostat setting helps your body maintain its natural core temperature for sleeping.
If you don’t have AC, a small rotating fan at the foot of the bed in front of a window is a lifesaver. A rotating fan is better than a fan constantly directed at your body as you’ll feel the benefit of it as it swings around to you each time!!
Keep ice water within reach: A cool glass of water on your nightstand can provide much-needed relief if you wake up due to excessive heat. An ice pack will also work in a pinch
And when it gets really hot….
Freeze your pillowcases: For extra cooling when you go to sleep, place your pillowcase in the freezer in the evening and put it on your pillow before getting into bed. Trust us, it works.
Enjoy the glorious sunshine whilst it's here and here's to some summer slumber that dreams are made of.