It鈥檚 another summer day鈥攁nd there鈥檚 no end in sight from scorching temperatures. Even with the air conditioning on blast, sometimes it鈥檚 not enough to beat the heat鈥攅specially when it comes to sleep.
So, how do you keep cool when getting into bed?
The Science Behind Sleep and Heat
Your body temperature is intertwined with sleep. In fact, you are the drowsiest as your body temperature falls. This process corresponds with your brain and circadian rhythm鈥攖he 24-hour clock that determines when you鈥檙e most likely to be awake and asleep.
鈥淲hen you鈥檙e asleep, your body temperature naturally declines,鈥 says Kelly Baron, PhD, a clinical psychologist and behavioral sleep medicine specialist at 人妻中出视频 of Utah 人妻中出视频鈥檚 Sleep | Wake Center. 鈥淵our lowest body temperature is about two to three hours before your natural wake-up time.鈥
Your body temperature control is different when you鈥檙e in REM sleep. When you go through a REM cycle, you have less regulation of your body temperature, which may explain why some people might get sweatier or hotter while sleeping.
Check Your Sleep Environment
Getting a good night鈥檚 rest starts with the right combination: a cool room and a warm blanket.
鈥淚f the room is too hot, or if your body鈥檚 too hot, that could interfere with falling asleep or staying asleep,鈥 Baron says.
According to the Sleep Foundation, the perfect temperature for sleeping is 65 to 68 degrees Fahrenheit. While it may not be possible for everyone to keep their house that cold during those brutal summer days, rest assured you can still get a good sleep.
鈥淔alling asleep is a time of vulnerability,鈥 Baron says. 鈥淵ou need to be relaxed and receptive to falling asleep. If you鈥檙e uncomfortable鈥攚hether that鈥檚 too hot, too cold, itchy, or hungry鈥攁ll those things can interfere with your ability to relax and let sleep happen.鈥
Physiological Factors to Consider
If you鈥檙e frequently waking up overheated or having a hard time falling asleep, consider some of these physiological factors:
- Medications
- Hot flashes from menopause or perimenopause
- Sickness
- Body composition
If sleep is a constant struggle, it may be time to talk to your doctor or a sleep specialist.
Keep Your Cool with These Tips
To make sure you鈥檙e getting the best rest during the summer months, consider these home remedies:
- Good ventilation: A well-ventilated room can make all the difference. Keep a fan blowing, run a portable cold air unit, or open the window once it gets cool enough outside.
- Invest in breathable bedding and sleepwear: Your pillow, sheets, covers, and pajamas can make a huge difference. Cotton, linen, or bamboo are cooler fabrics.
- Avoid taking a hot shower or bath right before bed: Instead, take a shower or bath about two hours before bed to help you feel drowsier.
- Draw the curtains: Keeping the sunlight out helps keep the room cool鈥攁nd it creates a dark and relaxing sleep environment.
- Avoid exercising right before bed: It may take some time to get your body temperature down after a workout on a hot, summer day. Moving your workout earlier in the day can help you get better rest at night.
- Consider kicking your pets out of the bed: Animals are big sources of heat. It鈥檚 best to let them sleep in their own space.