It’s been hot this week. REALLY hot. Want to know how to get to sleep in the heat?
Summer in the UK can be a double-edged sword. The sun is shining, and the days are longer, but the sweltering heat can make it impossible to get a good night's sleep.
Tossing and turning in sweaty sheets is no fun at all. But, fear not, because Kokoon are here to share some tips on how to sleep better in the heat.
1. Close your curtains, keep it cool.
The first rule of sleeping better in the heat is to keep your bedroom cool. That means keeping your curtains closed during the day to block out the scorching sun and opening them at night to let in the cool breeze.
2. Choose the Right Bedding
Your choice of bedding can make a world of difference in hot weather. Swap out your heavy duvet for a lightweight, breathable sheet.
Natural materials like cotton and linen are your best friends in the heat, as they wick away moisture and allow your skin to breathe. If you still can't bear to part with your duvet, consider getting a thin, summer-weight one.
3. Hydrate Wisely
Staying hydrated is essential in hot weather, but be mindful of when you hydrate. Drinking a lot of fluids right before bedtime might lead to midnight bathroom trips. To avoid this, try to hydrate earlier in the day and limit your liquid intake in the evening.
4. Take a Cool Shower
A lukewarm or cool shower before bed can help lower your body temperature, making it easier to fall asleep. It's a refreshing way to wash away the sweat and grime of the day. Plus, you'll feel more relaxed and ready for slumber.
5. Block Out Noise
Summer nights can be noisy with people enjoying the warmer evenings, so consider using earplugs or white noise machines to drown out the sounds of the city or your neighbors having a barbecue. Peace and quiet can make a big difference in the quality of your sleep.
Sleep headphones, such as our Kokoon Nightbuds, can be really helpful in providing audio that blocks out your surroundings and calms your mind.
6. Create Cross-Ventilation
If you have windows on opposite sides of your bedroom, open them to create cross-ventilation. This allows fresh air to flow through your room, helping to dissipate heat and humidity. Position your fan strategically to aid this airflow, and you'll feel like you're sleeping in a cool breeze.
7. Choose the Right Sleepwear
Opt for loose-fitting, lightweight pyjamas made from breathable materials like cotton. Avoid synthetic fabrics, as they can trap heat and moisture against your skin, making you feel even hotter.
8. Sleep Low
Heat rises, so if you live in a multi-story home, consider moving your sleeping quarters to a lower level during the summer months. If you have a basement or ground floor, these areas are often cooler than upstairs bedrooms.
9. Chill Your Sheets
Though it may sound odd, a clever trick to keep cool in bed is to pop your sheets and pillowcases in the freezer for a few minutes before bedtime. They'll feel gloriously refreshing when you slip between the sheets.
10. Embrace the Power of Ice Packs
Ice packs are a hot sleeper's best friend. Place a few ice packs in your bed to keep it cool or put them in a basin of cool water and position it near your bed for a continuous cooling effect.
11. Mind Your Meals
Avoid heavy, spicy, or rich meals close to bedtime. These can raise your body temperature and make it harder to sleep. Opt for light, easy-to-digest dinners to keep your internal thermostat in check, and leave the big meals for the end of the day.
12. Stay Still
While we often toss and turn when we're hot, try to stay still as much as possible. Moving around generates body heat, making you even warmer. Find a comfortable position, focus on your breathing, and try to relax.
13. Ditch the Electronics
Your phone, tablet, and computer emit heat, so keep them out of your bedroom before bedtime. The blue light from screens can also disrupt your body's production of melatonin, making it harder to fall asleep.
14. Consider a Cooling Mattress Topper
Investing in a cooling mattress topper can be a game-changer. These toppers are designed to regulate your body temperature and wick away moisture, keeping you cool and comfortable all night long.
15. Develop a Cooling Bedtime Routine
Lastly, establish a relaxing bedtime routine that helps you unwind. This can include reading a book, doing some gentle stretches, or practicing mindfulness meditation. A cool, calm mind is more likely to drift off into a restful sleep.
Got some of your own tips you want added to this list? Let us know across social media!