Combat Your Night Sweats With These Expert Tips on How to Sleep Cooler in the Summer
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The arrival of warmer days brings many welcome pleasures like more sunshine, endless outdoor activities, and all those frozen confections. But for those who already tend to sleep hot, it usually makes matters worse. Luckily, there are many expert-approved ways to reclaim your chill and learn how to sleep cooler, even during the dog days of summer.
“Like most things in life, the ideal sleep environment is a balance between various factors,” says Dr. Daniel Gartenberg, sleep health advisor at CPAP.com. “The body tends to run warmer during wake times and cooler during rest periods, with a marked decline in core body temperature when you begin to fall asleep,” he says. However, this process can be disrupted by warmer seasonal temperatures, making it harder to experience deep sleep.
But all your zzz’s are not lost. We asked several sleep experts how to sleep cooler this summer (or anytime!).
Adjust your bedroom temperature
The National Sleep Foundation recommends a bedroom temperature between 60-67 degrees Fahrenheit for the best sleep. But this range can vary depending on individual preferences and household needs, so you should experiment to find your sweet spot.
“For infants sharing the room, the temperature should be slightly higher, ranging from 65-70 degrees Fahrenheit, says Alex Dimitriu, M.D., owner of Menlo Park Psychiatry and Sleep Medicine and contributor at Wikihow.com.
Along with adjusting your thermostat, it's a good idea to invest in window coverings that can naturally help lower the room's temperature. Make sure to shut window blinds and curtains during the day to block sunlight. Putting blackout curtains in your windows and keeping them shut on sweltering days can also help add an extra layer of insulation.
Invest in breathable bedding
Flipping your pillow to the cooler side is nice but never lasts long. Instead, remake your whole bed in breathable, heat-wicking materials.
“Take advantage of bedding options like a cooling mattress or cooling topper, which help regulate temperature and promote airflow while you’re sleeping,” says Julia Forbes, a certified sleep coach at Sleep Advisor. “Look for pillows made of breathable materials like shredded memory foam or latex, which allow for better airflow and heat dissipation.”
Avoid high-adrenaline activities and heavy meals
Although warm summer evenings invite late-night activity, you should avoid exercising a few hours before bedtime if you want to set yourself up for successful sleep.
“When you exercise, you raise your body temperature and retain heat,” says Dimitriu. So, it's a good idea to plan your gym sessions in the morning or afternoon to give your body plenty of time to cool down. It's also a good idea to eat a light dinner at least 2-3 hours before bed and avoid overly spicy food.
Stay hydrated throughout the day
While drinking a lot of water right before bed may lead to more bathroom trips, getting proper hydration throughout the day plays a key role in regulating body temperature and sleeping better.
“When you're dehydrated, your core body temperature will be higher, says Dan Gallagher, a registered dietitian at Aegle Nutrition. “Ensuring you get enough water and electrolytes during the day will lower your body temperature and help make the ambient temperature feel cooler,” adds Gallagher.
Interestingly, you should try to limit your consumption of ice-cold water if you want to sleep more soundly.
“Drinking cold water not only slows digestion, it also slows metabolism by constricting blood vessels, which messes with your body’s ability to cool off,” says Dimitriu.
Try sleeping in the nude (or not!)
Some experts suggest that the best sleepwear for a too-hot night is just a pair of comfy socks... and nothing else!
“Wearing socks while sleeping completely naked can further help with reducing your core body temperature,” says Gartenberg. “If you wake up feeling chilly, it likely means you pushed the cold too far and should increase the ambient temperature in your room or add additional bedding to keep you warmer during the night,” he adds.
As with everything else, what works for someone else may not be right for you — we get the best REM sleep when our body temperature is just right, and much of this comes down to our personal comfort levels. Also, not everybody says that sleeping in the buff is the right call.
“Though you may be tempted to strip down and go naked to stay cool, sleeping bare can make you feel hotter, as it does not allow moisture to evaporate between your body and the sleeping surface,” says Dimitriu.
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