Being too hot at night can lead to a restless sleep. Degrees in the 60s (Fahrenheit) is the sleeping sweet spot. But, even if you’re lucky enough to have AC or fans in the summer, you never know when a hot flash will flame up. Here we have tips for how to stay cool at night. Simple changes in your habits or bedroom environment can make a big difference. Ease the discomfort of hot or humid nights by integrating some of these ideas into your bedtime routine.
How to Cool Down Before Bed
1. Be mindful about dinner. If you’re in the middle of a heat wave, eat a smaller portion. Digestion raises body heat. It’s also a good time for cool entrees such as sushi or a crisp salad. This way you can avoid a hot oven blazing up the house for hours.
2. Don’t drink too much. Alcohol can trigger hot flashes and dilate blood vessels. It’s also dehydrating. If you’re planning a night out with the girls, plan to meet during a cooler evening in the week.
3. Take a lukewarm shower. A cold shower will cool you off, however, it also alerts your body and mind. Not ideal if you’re trying to get sleepy. After a hot shower, your body will go into a cooling mode. The dropping temperature triggers your brain to release melatonin, which prepares you for a restful slumber. But, a super-hot shower might steam up your bedroom. Go for a shower that is just warm enough to relax.
4. Wear nice loungewear. Choose the right fabrics
loungewear and sleepwear. Cotton and bamboo are soft and breathable. Lightweight pajamas will regulate your microclimate to battle those night sweats.
5. Utilize the freezer. Your freezer can be a tool for a chill night. Keep a water bottle in there during the day to grab at bedtime. If you wake up in the middle of the night, you’ll have cold water on hand. Consider storing a washcloth or socks (inside a plastic bag). Pull out before you go to bed to place on your body. Storing cooling gel masks for your eyes and forehead can also help.
How to Stay Cool While Sleeping
1. Get the right bedding. Bedding can have a dramatic impact for a sound sleep. Just like the sleepwear, think breathable fabric like cotton. Save polyester and fleece sheets for winter. Bamboo bedding is ideal for hot temperatures and night sweats. Bamboo cooling sheets are light to the touch, and are even more absorbent than cotton. If you’re seeking a blanket for hot flashes and menopause symptoms, try a cooling weighted blanket. The pressure releases serotonin and melatonin, which increase your chances for a deep and calming sleep.
2. Don’t forget the pillows. If you have regular pillows, simply turning them over in the middle of the night is a quick fix. Avoid the large, fluffy ones (they trap heat). Cooling pillows that are specifically designed to circulate air flow.
3. Jockey into position. Get sleep success by lying in a starfish pose. With your extremities outward, you’ll allow heat to escape. You may also find side sleeping more comfortable. This is because most of your body is exposed to the air and is able to release heat. If you share a bed, you’ll take on your partner’s body heat by snuggling up to them at night. During those sweltering August nights, consider separate sheets to create a barrier.
4. Mist. Mix together cold water and peppermint essential oil in a small spray bottle. If you wake up in the night, refresh yourself with a cooling spritz.
Stay cool with Soft Surroundings. We offer bedding, loungewear, and sleepwear to ensure a comfortable night’s sleep.Rest easy now!