It’s hot outside. Like super hot! And summer has barely just begun so you know it is only going to get worse as the months and storms roll by. While summer gives you the opportunity to defrost for a few months and enjoy the sun, the increase in temperature is a lot harder to love when it is disrupting your sleep. According to the National Sleep Foundation, temperatures that rise above 75° are enough to wake you up at night. That’s why it’s recommended to keep your sleeping space cool, but that can be easier said than done.
While air conditioning becomes your best friend during June, July and August, some people who live in northern states don’t have air-conditioning at home leaving them tossing and turning through a hot and restless night. The problem with the heat, besides making you stick to your sheets, is that cooler temperatures tell your body it is time for sleep. An increase in your body temp sends signals that its morning and time to get moving, making it difficult to sleep through a warm night.
Though you know relief is coming when fall blows in, there are some things you can do to cool down and improve your sleep in the meantime.
Prevent Heat Build-Up
Start by taking steps to avoid excess heat build-up in your home and sleep space. Keep your windows and doors closed during the day and consider investing in some black-out curtains to prevent sunlight from warming up your bedroom. If the temperature cools down enough at night, opening the windows brings in a nice breeze and lets the warm air out. Fans are also a great way to keep air moving and keep cool.
Modify Your Pre-Bedtime Routine
There are a few things you can do before bed to help your body cool down before you hit the hay. Moisturize your skin with a cooling, aloe-based cream. Keep it in the fridge for an added layer of chill. Avoid hot baths and opt instead for lukewarm showers instead to prevent your body temperature from rising. Additionally, be sure to stay hydrated throughout the day. Just slow down your water intake close to bedtime.
Update Your Sleep Space
Your sleep space plays a major role in your sleep quality and during the summer months it may require a few modifications so that it continues to promote good sleep. Add a couple of fans close to your bed or invest in a portable air-conditioning unit. Another good idea is to switch your sheets out for an option that is 100% cotton because it is more breathable – your pajamas too. Lastly, you may want to consider sleeping separately from your partner during the dog days of summer. If you have an extra room, set it up to your partner’s preferences so you can both keep cool while sleeping.
Phone a Friend
If you’re lucky enough to have a friend or family member with a/c and space to spare, now may be the time to take them up on that favor they owe you and ask to crash on their couch so you can get some shuteye. While it may not be a viable option for everyone, you shouldn’t hesitate to reach out if you need a cooler place to stay. True friends and family will understand or likely offer it themselves.
Take a Melatonin Supplement
When your body temperature increases before bedtime, it throws your body’s natural sleep and wake cycles out of whack. A natural melatonin sleep supplement is an alternative to prescription sleeping medication and was developed to regulate an adult’s sleep and wake cycles, making it easier to fall and stay asleep. A high-quality formulation like REMfresh mimics your body’s natural melatonin production, continually releasing this sleep-inducing hormone for up to 7 hours. Additionally, REMfresh utilizes an ultra-pure melatonin, known as UltraMel®, to not only help you get the sleep you need but to help you wake up refreshed and ready to take advantage of these fleeting summer days.
If you can’t beat the heat this summer, there are a few tips you can try to keep you cool and help you get some sleep. Though it may be hard to sleep through the hot summer nights for now, we all will miss them when they’re gone.