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.
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:
If opening your windows leads to street noise, consider buying the best white noise machine to drown out the unwanted sounds.
Heat tends to escape our bodies through our head. It’s one reason why a warm pillow can seem extra uncomfortable and give us a hard time when we’re 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.
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:
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.
Sleep deprivation has negative implications for your health. That’s why it’s so important to take action quickly.
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. These suggestions work particularly well when combined with a good melatonin sleep supplement. The sooner you figure out what brings down your temperature quickly, the better you’ll sleep each night.