According to the National Library of Medicine, there is a direct correlation between how well we sleep and our body temperature. When we’re too hot, it can be harder to get a full and restful sleep. But, you probably didn’t need research or a study to realize that already.
Staying cool without air conditioning is hard enough, but it can feel impossible when it comes time to get some rest. It takes longer to fall asleep when you’re hot. If you’re hot throughout the night, you’ll keep waking up during the night.
Whether you experience hot flashes during sleep, or just don’t have air conditioning (AC) in your home, there are ways you can cool yourself down. Utilize the tips in this article before you go to bed, and during your hours of sleep, so you can stay cool and feel well-rested in the morning.
If you’re unsure if your sleep has been disturbed, you can use a sleep tracker device to check how well you’ve rested.
Sleeping in the Right Spot to Stay Cool
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If you get easily overheated at night, you may want to take a look at where you’re sleeping. Your sleep environment may have a lot to do with how much rest you’re getting. Since most of us sleep in the same bedroom every night, make sure it’s ideal for providing you with a cool, comfortable environment. If your room is too hot at night, try the following tips:
- Use blinds during the day to block out sunlight and heat.
- Keep windows closed during the day, and open at night when it’s cooler.
- If you live in a multiple-story home, consider that heat rises. Try sleeping on a lower level, if possible.
- Choose bed sheets and blankets that are lightweight and made of breathable material.
If opening your windows leads to street noise, consider getting the best white noise machine to drown out the unwanted sounds.
Keeping the Head Cool While Sleeping
Heat tends to escape our bodies through our heads. It’s one reason why a warm pillow can seem extra uncomfortable and give us a hard time when you were trying to sleep. Asking yourself, “how do I keep my pillow cold?” is a common question if you know it’s something that is keeping you from getting the rest you need.
Thankfully, there are better ways to keep a cool pillow than flipping it back and forth all night. If your pillow is acting more like a furnace than a comfortable place to lay your head at night, one of the best ways to cool it down is with an ice pack.
Pick an ice pack with a large surface area, stick it in the freezer a few hours before bed, and place it underneath your pillow before you go to sleep. You may want to slip it into a plastic bag before you do so, to prevent it from melting onto your sheets. The ice will help to cool your entire pillow from the bottom up, so you’ll feel it as you rest your cheek on the material, long enough to help you fall asleep peacefully.
You may also find that you can prevent neck pain and sleep better without a pillow.
Cooling Off Your Head
In addition to cooling off your pillow, you can try cooling off the very thing that’s making that pillow hot in the first place: Your head!
Try a few of these tips before going to bed for keeping your face fresh and comfortable:
- Splash cold water on your face.
- Place a cool towel on your forehead as you fall asleep.
- Drink a glass of cold water before bed to lower your temperature.
Tips that Help you to Cool Off and Sleep Better at Night
If you’re still finding it too hot to snooze at night, there are plenty of ways to cool off without having to invest in air conditioning. Any of the following tips could help you cool down and get better sleep without waking up throughout the night in discomfort.
- Ice your pressure points – Try putting ice packs on pressure points like the wrists, neck, and behind the knees. If you’re exceptionally hot and want to cool down in a hurry, this is one of the quickest ways to do it.
- Ditch the electronics at night – You may not realize it as you’re checking your email in bed, but all electronic devices give off heat. They continue to give off heat even when they’re turned off, as long as they are plugged in. If you keep your phone next to your pillow, or your laptop with you in bed, they could be adding extra unnecessary warmth. So, be sure to unplug.
- Sleep alone – This is a tip if you typically sleep with a partner. But, sleeping solo helps to reduce body heat for a few reasons. First, it allows air to circulate around your body. It also allows you to spread out your limbs more, so your arms and legs aren’t touching each other and trapping more heat. If you’re having trouble sleeping because you get too hot, working out a plan with your partner (perhaps sleeping alone every other night, etc.) could be extremely beneficial.
- Create a cross breeze – Many people think that fans don’t do anything but circulate warm air. But, a good fan can work wonders, especially when it’s positioned correctly. On cooler nights, create a cross breeze by placing a fan across from an open window. The cool air from both parts of the room will combine in the middle (ideally where your bed is positioned). That way, you can enjoy all the benefits of the cool, relaxing air circulating your room.
Sleep deprivation has negative implications for your health. That’s why it’s so important to take action quickly.
Beating the Heat to Get Some Sleep
We hope these tips and tricks can help you to get the sleep you deserve, and what your body needs. Being overheated at night isn’t just frustrating, it can impact your sleep more than you may realize.
You don’t need an air conditioner or any expensive equipment to stay cool at night. The best thing to do is to get creative and try a few different things to determine which method of cooling off works best for you. The sooner you figure out what brings down your temperature quickly, the better you’ll sleep each night.