The best quality of sleep is achieved in cool temperatures – roughly 65 degrees, to be exact. This can be harder than usual to achieve in the blistering heat of summer. But it’s not impossible! Some changes to your usual setup and a commitment to staying hydrated can have you in the depths of rest you only (day)dream of. Below are seven solutions for hot sleepers when air conditioning is not an option or simply not enough.
Choose cotton
To put it simply, cotton will save you. Percale cotton bed sheets are breathable, absorbent, and moisture-wicking, a.k.a. perfect for hot sleepers. Our classic sheets are cool and crisp like the hotel beds you love. They’re a 270 thread count weave that get softer with every wash. One study found that bedding and clothing can contribute to disturbed sleep cycles in people of all ages. Don't underestimate the power of cotton sheets in keeping you cool all night long.
Lighten the load
Your usual bedding setup is likely too much for warmer seasons. Hot sleepers should lighten up on the layers, doing away with any heavy down comforters and additional sheets. Too many layers can trap heat and moisture that make sleeping-even in a cooler room-uncomfortable.
The darker, the better
Keeping your bedroom dark during peak sunlight is important for regulating the temp in your home and maintaining cool throughout the night. Blackout curtains can prevent your room from getting too warm, especially in rooms that get tons of light. Pro tip: If you’re an early riser, consider cracking open the windows at dawn to air out your bedroom and let some cool air in.
Opt for a fan
If air conditioning isn’t an option or isn’t enough, fans are a reasonable solution. Circulating air can keep your room feeling fresh and the white noise they provide can make sleeping much easier.
Get naked
There are tons of benefits of sleeping in the nude and keeping cool is one of them. Sleeping naked can help maintain cooler body temperatures- especially if you’re on buttery soft breathable bed sheets. Pajama fabrics, if not chosen wisely, may keep you hot and bothered all night. Avoid tossing and turning by simply stripping down. With less material between you and your bed, your body temperature can regulate easier and maintain a comfortable cool throughout all stages of your REM cycle. Better yet, when buff meets buttery soft sheets, you might actually just melt into a deep sleep.
Stay hydrated
Surprise, surprise. Drinking more water is the solution to so many of our discomforts. Water helps us regulate our body temperature, aid digestion-related discomfort, and replenish us from the exhaustion caused by sweating and sun exposure. Be wary of caffeine and alcohol. Both have immediate effects of increasing body temperature. Remain cool by opting for water close to bedtime.
Hygiene is key
Mattress toppers, cooling gel pillows, and regularly scheduled washes are key to keeping things hygienic. The average person sweats in their sleep and hot sleepers do even more. By keeping your bedding clean, you will not only improve the quality of your sleep and your skin health but will also reduce the moisture retention that adds to the muggy feel of a hot sleep.
