HOW TO KEEP COOL IN HOT WEATHER AT NIGHT
No matter how toasty you like your bed on a cold winter night, hot weather can make it challenging to get a good night’s sleep. Endless covering, uncovering, tosses and turns, leave us feeling restless, irritable, and drained by the morning. The impact to the following day can be drastic and very unwelcome.
So how to keep cool in hot weather at night, you ask?
When temperatures rise, it is essential to find effective ways to keep cool at night and create a comfortable sleeping environment. In this article, we will explore a variety of strategies and techniques to help you beat the heat and enjoy restful nights during hot weather. By following these tips, you will wake up refreshed and ready to tackle the day, even in the sweltering summer nights.
Table of Contents
Optimize Your Sleeping Environment To Keep Cool In Hot Weather At Night
Creating an ideal sleeping environment is a crucial first step for keeping cool in hot weather. Today, many materials are either engineered, or naturally, able to wick your body’s moisture away, helping your body regulate its own temperature, leaving you sleeping comfortably, even on warm and hot nights.
Consider the following tips to optimize your sleeping environment for hot weather:
Invest in a quality mattress and breathable bedding
Look for mattresses and bedding materials that promote airflow and heat dissipation. If hot nights are common in your area, or if you are a hot sleeper in general, favor a hybrid mattress, which is built with a thick layer of coils (generally around 8 inches). Coils let plenty of air flow through the mattress, allowing your hot body air to escape out of the mattress, while cooler room temperature air raises to the upper foams to cool you.
Avoid all-memory-foam mattresses if they do not include some proprietary cooling foam. Memory foam is known to trap the heat emitted by your body, keeping you hot as you lay in a cradle of heat. Some memory-foam mattresses however, made with cooling foams (i.e., cooling-gel-infused foams, etc.), can be a good option. Latex mattresses also perform well in the heat.
When it comes to bedding, there are many choices on the market today. The most breathable, coolest-sleeping, bedding is made of 100% viscose from bamboo. Bamboo is naturally breatable, wicking away your body moisture, as well as hypoallergenic, sustainable, and buttery soft. While bamboo sheets may be more expensive than cotton options, they resist the test of time incredibly well, do not peel, and get softer with every wash!
Eucalyptus is another excellent material for bedding if you sleep hot and need a breathable option.
Use light-colored and lightweight sheets
Dark-colored sheets tend to absorb more heat, while light-colored ones reflect it. On hot nights, we recommend white, off-white, or pastel colored sheets and bedding.
Opt for lightweight fabrics that allow air circulation and aid in temperature regulation. Some weaving techniques use more fabric than others (i.e., sateen cotton), and while they are softer than regular weaving, they are thicker and sleep a little warmer, letting less air get to your body to cool you down.
Choose the right pillow
Opt for a pillow that offers good ventilation and cooling properties to keep cool in hot weather at night. Memory foam pillows can retain heat (as do memory foam mattresses), so consider alternatives like buckwheat or gel-filled pillows. Down pillows are another good option as the feathers and down naturally wick away moisture, let plenty of air flow through, and sleep cool.
Keep your bedroom dark and shaded
During the day, close curtains or blinds to block out as much sunlight as possible, which can increase the temperature in your room. By doing so, you’ll prevent unnecessary heat buildup and can ventilate your room after dark, when the temperatures drop.
Utilize fans and ventilation
Airflow is key – both inside your bedding (i.e., mattress, pillow, sheets), as within your bedroom. Whether or not you have A/C, moving air will dramatically decrease the heat your body senses. The key is to keep the air moving!
Position fans strategically to create a cross-breeze and improve airflow. Ensure that you sleep in direct airflow by either installing a ceiling fan above your bed, or placing a moving fan tower near your bed.
During cooler nighttime hours, open windows to facilitate natural ventilation and quickly reduce your room’s ambient temperature. If possible, install window mosquito screens to prevent them from coming in, and keep lights dark until you need to use your bedroom, to not attract bugs.
Invest in a bed cooling system
If your budget allows, and only if the purchase does not put you at financial risk, invest in a bed cooling system. Some systems use a bed cooling mattress pad that cools or heats up thanks to water tubes, and can be controlled by an app. Set your own temperature preference, independently from your partner, as well as a schedule to keep you comfortable throughout the night.
Other bed cooling systems include cool or hot air blowing into the sheet that lays on top of you, effectively drying your body of sweat, should you get warm, and ensuring you sleep in a cool and dry environment.
Manage Indoor Temperatures
Controlling indoor temperatures is vital for a cool and pleasant sleep environment. Getting to an overheated room as you get ready for bed, is very unpleasant, and you can make sure you avoid laying down in sweltering heat.
Here are some effective ways to achieve this:
Use air conditioning or fans
Air conditioning is one of the most efficient ways to lower indoor temperatures. Schedule it to turn on about 15 minutes before you go to bed, to ensure a cool room awaits you at night.
As air conditioning can be pricey, and/or not widely available in some areas, electric fans or ceiling fans can create a cooling effect by increasing air movement. The feeling of moving air will often be enough to cool your body down enough for quality sleep. Ensure you have a light bed sheet on your bed as moving air can make you cold half way through the night.
Set your thermostat strategically
It is recommended to keep a bedroom between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius) for adequate sleep… This can be very costly if you live in areas where temperatures do not drop at night.
Realistically, you should aim for a comfortable sleeping temperature, no less than 20 degrees below the outdoor temperature. Adjust the thermostat accordingly to your preferences and the weather. If temperatures at night are 92 degrees, your A/C should not be set below 72 degrees. This will reduce the stress on your air conditioner, as well as keep your body from drying (membranes, eyes, throat, etc.) and catching the famous A/C cold.
Avoid using heat-generating appliances
During the evening, minimize the use of appliances that generate heat, such as ovens, stoves, and dryers. Even hair dryers and older TVs will significantly increase your room’s temperature. If you have to use heat-inducing appliances, try to keep them outside of your bedroom as much as possible.
Cool down your bedding
Place your sheets and pillowcases in the freezer or refrigerator for a few minutes before bed to enjoy the refreshing sensation of cool bedding. Using a BedJet system is another great alternative, and will blow cool air into your sheets to ensure you sleep cool and dry.
Embrace Natural Cooling Methods
In addition to optimizing your sleeping environment, natural cooling methods can be effective in keeping you cool during hot nights. Consider these strategies:
Use cold compresses
Wet some washcloths or small towels and leave them in the fridge to cool down. As you get ready for bed, apply the cold, damp washcloths to areas of your body where large blood vessels lay close by the skin. The best areas to cool down quickly include: behind the neck, under armpits, and in the groin area.
Smaller pulse points can be targeted as well, such as your wrists or forehead, as well as the head, where water evaporates the quickest. Applying cold can help lower your body temperature and provide instant relief when needed.
Take a cool shower or bath before bed
A quick shower or bath with cool water can lower your body temperature and prepare you for a comfortable sleep. Try to refrain from cold showers before bed, however, as they are used to invigorate your body and boost your energy, which is not conclusive of sleep.
Stay hydrated
Drink plenty of water throughout the day to stay hydrated. This will help your body naturally regulate its own temperature and prevent dehydration during hot weather.
Opt for breathable sleepwear
Wear loose-fitting, lightweight clothing made from natural fibers like organic cotton, linen, or bamboo. These materials allow for better air circulation, promoting cooler sleep.
One of our favorite pajama brands is MADE SAFE certified, which ensures that only the safest materials (for your body and the planet) are used. Being all organic, the natural materials are naturally breathable and thermoregulating, which means that you will sleep nice and cool throughout the night.
Use natural bedding fillings
If you allow the air to move, thanks to air conditioning or fans, you will want to make sure you have breathable sheets nearby to cover your body as the night cools down.
Consider using bedding filled with natural materials like bamboo or buckwheat hulls, which have inherent cooling properties.
Consider Innovative Cooling Products To Keep Cool In Hot Weather At Night
Various innovative products are specifically designed and engineered to keep you cool during hot nights. Explore the following options:
Cooling pillows and mattress toppers
These products often contain cooling-gel-infused foam or cooling gel pads that absorb and dissipate heat, ensuring a cooler sleep surface. It drags your body’s heat away from your body and often is cool to the touch, helping your body remain temperature neutral on hot nights.
Moisture-wicking bedding
Look for moisture-wicking sheets or mattress protectors that draw sweat away from your body, keeping you dry and comfortable throughout the night. The best material is viscose from bamboo, followed by eucalyptus, and finally organic cotton. Stay away from any sort of synthetic materials and ensure that use as many natural fibers as possible.
Cooling fans and air circulators
Some fans are specifically designed to provide cooling relief during sleep. Look for models with features like adjustable speed, oscillation, and noise reduction.
How To Keep Cool In Hot Weather At Night
When hot weather threatens your sleep quality, implementing simple strategies can make a significant difference in keeping you cool and comfortable at night.
By optimizing your sleeping environment, managing indoor temperatures, embracing natural cooling methods, and considering innovative cooling products, you can overcome the challenges of hot nights and enjoy restful sleep. Make a few adjustments today. prioritize your sleep, and take the necessary steps to beat the heat, ensuring you wake up refreshed and revitalized, ready to take on the day ahead.
References
- Frederick Air. (2022). Reduce the Stress on your A/C with the 20-Degree Rule. Retrieved from https://frederickair.com/home-comfort/reduce-the-stress-on-your-ac-with-the-20-degree-rule/
- TriHealth. Heat Exhaustion: 3 Things to do Right Away. Retrieved from https://www.trihealth.com/dailyhealthwire/wellness-and-fitness/heat-exhaustion-3-things-to-do-right-away
- Health Line. (2021). Cold Showers Before Bed: Will it Improve Your Sleep. Retrieved from https://www.healthline.com/health/how-a-cold-shower-before-bed-affects-your-sleep#cold-shower-effects
FAQ
Most frequent questions and answers
Simple strategies include: keeping your curtains or blinds closed during the day, using a fan or air conditioner while sleeping, placing a bowl of ice or a cold damp towel in front of a fan to create a DIY air conditioner, using a breathable mattress and bedding materials that help regulate body temperature.
Opt for lightweight and naturally breathable bedding materials such as bamboo or eucalyptus, which help absorb and evaporate sweat. Also consider using a cooling mattress system to help cool your body.
Try one or several of the following strategies: keep doors between rooms open to allow air circulation, place fans near windows or doors to draw in cooler air from outside, use window fans to exhaust hot air out of the room.
Use chilled or frozen washcloths on your forehead, neck, or pulse points. Drink plenty of cold water to stay hydrated. Create a DIY misting fan by filling a spray bottle with water and misting your face and body
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How can I keep my bedroom cool at night?
Simple strategies include: keeping your curtains or blinds closed during the day, using a fan or air conditioner while sleeping, placing a bowl of ice or a cold damp towel in front of a fan to create a DIY air conditioner, using a breathable mattress and bedding materials that help regulate body temperature.
What type of bedding or materials should I use to stay cool at night?
Opt for lightweight and naturally breathable bedding materials such as bamboo or eucalyptus, which help absorb and evaporate sweat. Also consider using a cooling mattress system to help cool your body.
What are the best techniques for improving airflow in a room to reduce heat?
Try one or several of the following strategies: keep doors between rooms open to allow air circulation, place fans near windows or doors to draw in cooler air from outside, use window fans to exhaust hot air out of the room.
Are there any natural remedies or DIY solutions to keep cool during hot nights?
Use chilled or frozen washcloths on your forehead, neck, or pulse points. Drink plenty of cold water to stay hydrated. Create a DIY misting fan by filling a spray bottle with water and misting your face and body
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
