5 ways to sleep better in summer - summary
- Summer heat and humidity commonly disrupts sleep. A healthy body temperature sits around 36.5 to 37.5°C, and an ideal bedroom temperature is 18 to 21°C, with 24°C described as the “thermoneutral zone” where the body actively regulates temperature.
- Keep the sleep environment cool, aiming for about 18° and consider a temperature-regulating mattress like SleepMaker’s ComfortKool range.
- If you are going to wear PJs, stick to loose sleepwear made with breathable fabrics like cotton.
- Circulate airflow in your room so it doesn’t get stuffy, keep windows open or use a fan.
- Adjust bedding and sleep accessories to the season, using light covers, breathable sheets and protectors such as TENCEL products for its moisture-wicking and breathability.
When summer's in full swing, no doubt you’re thinking about days lounging on the beach, lazy Sunday picnics and tasty iced treats. We love the extra day light and warmer weather but our hot and often sticky summers have a downside too: when intense heat and humidity combine and make it impossible to sit comfortably – let alone sleep through the night!
The weather affects Kiwi sleep quality, with many losing sleep to overheating and waking up in the night. For those without air conditioning, getting a good night’s sleep while it’s hot outside can be a stressful endeavour that results in days of exhaustion.
Adelaide Institute of Sleep Health researcher Michael Gradisar explains “You must maintain a regular body temperature in order to get a good night’s sleep. A healthy person’s body temperature generally ranges from 36.5 to 37.5 degrees Celsius” (as cited by Williamson, 2021), while sleep physician Dr David Hillman explains
“The ideal bedroom temperature is between 18-21C. When you get to 24C, you reach the thermoneutral zone, which is when the body takes active measures to regulate temperatures.”
A fractional temperature difference between our body and our brain is required for us to obtain a decent night’s sleep: a warm body and a chilly head. It’s tough to get a decent night’s sleep when the outside temperature increases and creeps inside, but there are lots of things you can do to battle the heat.
Dr David Hillman encourages people to their sleep more seriously, and think about ways to bring the body down to its optimal temperature.
We’ve created a list of our top 5 summer sleeping tips to help you sleep better this summer!
Top 5 summer sleeping tips
Keep a cool sleeping environment:
Try to keep your bedroom temperature at 18 degrees, which most people find ideal for a comfortable sleep. If you sleep hot and need more help regulating your body temperature, consider a mattress with cooling technologies inside. Some SleepMaker mattresses contain ComfortKool, which is a breathable, water-based layer applied to foam that transfers heat energy away from the body, absorbing and releasing heat to help maintain a comfortable sleep temperature. Others are made with foams that contain heat-regulating gel or conductive diamond particles to help you feel cooler.
PJs on or off?
Consider wearing clothing that is particularly meant for sleeping, helps wick perspiration and moisture away from the skin, and doesn’t hug the body: loose fitting clothing is ideal.
It’s crucial to think about not only the amount of clothing you wear to bed, but also the fabric it's made from. Cotton, for example, breathes far better than polyester or lycra, meaning there’s greater airflow, keeping you cooler. PJs that don’t breathe well trap in heat and moisture, making you feel hot and sweaty.
Circulate air
If the air in your bedroom stops flowing, warm air can settle next to your skin, causing you to overheat while you are sleeping. If your bedroom isn’t equipped with an air conditioner, try adding either a floor or a ceiling fan to circulate the air through your room - ideally across your bed.
Adjust your covers according to the season
If you use the same duvet or comforter year-round and find yourself getting sweaty in summer, now is the time to re-evaluate. You should have lightweight bedding for the warmer months and something heavier for the colder months. Every inch of your bedding is critical in keeping you comfortable while you sleep. From your mattress topper to your pillow, and every sheet and quilt cover in between, they all play a part in keeping you cool for a good night’s rest.
The material your sheets are made out of can also influence your comfort while you sleep. Linen, cotton, or TENCEL® breathe much better than flannel, polyester or satin sheets.
Use your curtains as a shield
Despite the beautiful sky outside, you want to keep your curtains and blinds closed to the summer sun as much as possible. This is called ‘passive cooling’ and helps to stop heat from entering your bedroom altogether. If you have blackout blinds/curtains, and there’s a nice cool breeze outside, try opening your windows and leaving your blinds/curtains shut so they can serve as a shield from hot sun, while still allowing the breeze to cool your room. Otherwise, close your curtains or blinds when the sun is streaming directly in, and open them when the day cools.
Don’t exercise close to bed time
Did you know that exercising close to bedtime can cause your body temperature to spike? This can make it more difficult to fall asleep at your desired time. Try exercising at lunchtime or in the morning as it can be very beneficial to sleep. Exercise helps to expend energy and helps you feel more tired in the evening
Take a hot bath
While lying in a tub of hot 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, and your body uses this temperature drop as a signal that sleep time is nearing. As an added bonus, baths promote relaxation, relieving tired muscles and helping you fall asleep more quickly - throw in some Epsom salts or essential oils such as lavender to truly decompress.
Switch off all appliances and devices
Everything from your smartphone charger to your TV generates ambient heat. While it can be tricky to wake up in the morning without your phone alarm, our advice (and a good habit to get into) is to either turn your phone off before bed, or to charge your device in another room.
And if you have a TV in your bedroom, turn off the power at the wall and ensure it’s off after 7pm. This will give it time to cool down so it's not acting like an unwelcome radiator while you sleep.
Get a better night’s sleep with SleepMaker
SleepMaker has developed a wide range of advanced technologies to ensure the most comfortable and supportive sleep possible. Why not take our Sleep Selector Quiz to find the best mattress for you, or check out our list of retailers to find a store close to you.
References
Williamson, B., 2021. Tips to sleep through hot summer nights. [online] ABC Radio Adelaide. Available at: <https://www.abc.net.au/news/2017-01-05/tips-to-sleep-through-hot-summer-nights/8163288> [Accessed 14 December 2021].
Brown, V., 2017. Cooling mattress topper with 6000 five stars. [online] NEWS. Available at: <https://www.news.com.au/best-of/home/best-cooling-mattress-topper/news-story/1ad9b027f7130b219b85ea0f8138089f> [Accessed 14 December 2021].
