7 Tips for Better Sleep During Hot Summer Nights

Sleeping Well

I don’t know about you, but I have a horrible time sleeping when it’s too hot. And without A/C, hot summer nights can make a good night’s sleep pretty difficult.

I really can’t overstate the important of sleep to every aspect of your health. It’s absolutely crucial. In fact, if you feel like your health could use a boost, it’s your sleep that I recommend you get into order as soon as possible.

Sleep is important not only for energy and recovery, but it also plays a critical role in maintaining a healthy metabolism and body weight. So whether you’re considering your physical or mental health, or just trying to feel better all around, sleep is something worth thinking about.

Staying Cool During Hot Summer Nights

As summer approaches, so too do the warm nights – and heat is one of the worst things for sleep. So to help you stay cool and get some serious rest this summer, I’m offering up 7 tips for better summer sleep.

1. Avoid Working Out in the Evening

This first one is an important one, and can make a difference all year round. Working out at any time of the day raises your body temperature significantly, sometimes for a few hours at a time. A raised body temperature and metabolism can make sleep pretty difficult, and if it’s hot outside, the impact is even worse. It’s a simple summer solution – shift your workout a bit earlier.

2. Use Ice to Your Advantage

If you don’t have air conditioning, an easy trick to cool the air is to place a bowl of ice in front of the fan. This will help cool the air and fight the heat, allowing you to get some shut-eye.

3. Keep Some Ice Water at Your Bedside

It’s another simple solution, but if you wake up in the night feeling warm and can’t sleep, taking a sip of ice water can help to quickly reduce your body temperature. Keep a washcloth nearby as well, and you can dab some of the cool water on your forehead too.

4. Get as Low as Possible

This summer sleep tip is going to depend a lot on your particular situation, but keep in mind that heat rises. If there’s any way you can get lower, it can make a huge difference. Some people even shift their bedroom to a lower level of the house, or sleep closer to the floor.

5. Shower Smartly

When it comes to showering in the evening, you’ve got to do it right. If you have a cold shower, your body temperature can actually rebound in response and increase in temperature. If your shower is too hot on the other hand, it can be difficult to cool off quickly. My recommendation is to read your own body, as people can respond somewhat differently. But a good rule of thumb is to take just a warm shower – not too cold and not too hot.

6. Ditch the Down

Although it can depend on the exact consistency, down comforters and duvets are usually pretty warm. One of my tricks is to change them out for lighter materials in the summer, allowing my body to breathe and stay cool while still being covered. You should do the same with your pillows, as even the down behind your head can retain heat.

7. Make Sure Everything Else is Right

There are a lot of other things that can interfere with a good night’s sleep besides the heat. Make sure you’re not making any of these other mistakes. Some simple things you can do include removing all light sources from your room, not watching TV just before bed, and trying to rid your mind of ruminative thoughts just before hitting the mattress.

For more sleep tips, check out this article – Can’t Sleep? Top 10 Sleep Remedies

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