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How to Sleep When it’s Hot Outside

Posted by Dr Sleep for Moon Mattress on

Most of us have endured the discomfort of trying to sleep on an excessively hot or humid night. Thankfully, there are many different measures you can take to cool down in the evening and maintain a comfortable temperature throughout the night. By the same token, you should avoid certain activities before bed to prevent overheating while sleeping.

Since maintaining a lower body temperature during sleep is so crucial to your overall health, you may need to take extra precautions for keeping cool when it’s too hot to sleep. These include measures you can take before going to bed and while you’re asleep.

Before Sleep.

Draw the curtains. Keeping sunlight out of your bedroom will help your sleep area stay cool, even on exceptionally hot days. Draw the curtains or shades in the morning and do not open them until you go to bed.
Don’t exercise close to bed. Moderate exercise during the day can be very beneficial to sleep, as it expends energy and helps you feel more tired in the evening. However, exercising close to bedtime can cause your body temperature to spike. This can make it more difficult to fall asleep at your desired time.

Take a hot bath. While lying in a tub of warm water might not sound like fun on a hot night, this can actually help you cool down before bed. Hot baths or showers 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. As an added bonus, baths promote feelings of relaxation that can help you fall asleep more quickly.
Invest in the right mattress. Your bed can play a major role in how comfortable you feel during the night. Mattresses made with thick foams tend to absorb and trap body heat, causing you to feel excessively warm. Choose a mattress that have ventilated latex and open coil systems that circulate air throughout the interior. The Moon Mattress Original has been designed to regulate the temperature of your body during sleep. Our air circulation system allows heat to flow from your body.

Buy natural bedding. Sheets and pillowcases made from natural fibres like cotton or linen offer better breathability than those made from polyester and other synthetic fabrics. Some people also find bedding made from plant-based fabrics like rayon from bamboo provide adequate cooling.

While you Sleep.

Set your Air conditioner to 18 degrees. Many experts agree that 18 degrees Celsius is the best temperature for sleep. While it might sound relatively cool, this air conditioner setting helps your body maintain its natural core temperature for sleeping. However, everyone has different sleep preferences and a range of 15 -19 degrees Celsius is considered reasonable for most people.
Find your ideal clothing level. Some people prefer wearing pyjamas to bed, while others find sleeping nude or semi-nude more comfortable. Choose the sleeping attire that works best for you, but keep in mind that thick, insulating bedclothes can elevate your body temperature and cause you to overheat in bed – especially on hot or humid nights.

Keep ice water within reach. A cool glass of water on your nightstand can provide much-needed relief if you wake up due to excessive heat. An ice pack will also work in a pinch. 

These techniques are not limited to the summertime. If you live in an area where high temperatures are the norm, you may find them useful throughout the calendar year.

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