1. Cool your bedroom
Imagine you’ve spent the whole day in the sun, enjoying the warmth. But once the sun goes down and it’s time to go to bed, the real challenge begins: sleeping in a warm bedroom. Cooling your sleeping space is crucial. Think of a sunny summer afternoon when the sun is beating down mercilessly through the windows. You can keep the heat out by keeping your curtains and blinds closed. This prevents your bedroom from turning into a sauna by the time you go to bed. And when night finally falls and the temperature drops a little, you can open the windows to let the cooler air in and the heat out. A good trick is to place frozen water bottles in front of a fan. It may seem a bit old-fashioned, but it works wonders to cool the air in your room by a few degrees.
2. Use light bedding
You know the feeling: when you crawl into bed and immediately feel suffocated by heavy blankets and bedding. On hot summer nights, thick duvets and synthetic sheets can make you feel very uncomfortable. Instead, imagine yourself lying under a thin, airy cotton sheet that drapes softly over you. Cotton and linen are perfect materials for your bedding during the heat, because they are breathable and heat-wicking. No more heavy blankets, but light fabrics that envelop you like a soft breeze on a summer morning.
3. Choose cotton pajamas
After a day in the sun, you crave comfort. What you wear to bed can make all the difference. Instead of tight, synthetic nightwear, imagine slipping into a pair of airy cotton pajamas that feel soft against your skin and don’t trap heat. Think about how cotton clothing absorbs moisture and allows air to pass through, allowing your body to breathe better and keeping you fresh. Opt for loose, lightweight nightwear that won’t get in your way and helps let that heat escape.
4. Limit electronics
Do you know that feeling? You’re lying in bed and your laptop, phone, and television are still giving off heat. Electronic devices are not only a source of distraction, but also of heat. Consider transforming your bedroom into a calming oasis without glowing screens. Turn off all non-essential devices and let your room cool down. Switching off your electronics can be a simple but effective way to lower the temperature and create a calming atmosphere that makes it easier to fall asleep.
5. Cooling shower
After a long, hot day, there’s nothing more refreshing than a cool shower. But did you know that a lukewarm shower is better than an ice-cold one? Imagine standing under a gentle stream of lukewarm water, your body relaxing and your skin feeling cool. This helps lower your body temperature without the shock effect of cold water, which can increase your internal heat production as soon as you step out of the shower. A gentle, lukewarm shower can prepare your body for a relaxing night, even if it’s still hot outside.
6. Hydrate in moderation
We all know that drinking enough is important, especially on hot days. But how many times have you gotten up in the middle of the night for a glass of water, because you were thirsty or because you had drunk too much earlier? Try drinking enough during the day and finishing your evening meal with a glass of water. Avoid drinking large amounts just before bedtime to minimize nighttime toilet trips. Imagine yourself lying comfortably without thirst interrupting your sleep, your body hydrated and refreshed.
7. Create airflow
Remember those summer days when a gentle breeze would instantly lift your spirits? You can recreate this feeling in your bedroom by creating an airflow. Arrange your bedding so that the air can flow through the room and blow over you. Consider opening windows and doors to encourage natural airflow. If that’s not enough, fans can help circulate the air and create a nice, cool breeze that will help you relax and fall asleep.
8. Use a fan or air conditioning
When the heat becomes unbearable, a fan or air conditioner can be your savior. Imagine feeling the perfect airflow as you lie in bed, with the fan humming gently in the corner of the room. The cool breeze helps blow away the heat, allowing you to sleep comfortably. And if you have air conditioning, set it to a temperature that’s not too cold, so that your room stays cool but not freezing. Finding the right balance can greatly improve your sleep.
9. Use a wet washcloth
Sometimes it’s the simplest solutions that work best. Have you ever placed a wet washcloth on your forehead on a hot night? It can be incredibly refreshing. Imagine placing a cool, wet washcloth on your wrists or neck and feeling instant relief. For an extra cooling boost, you can place the washcloth in the refrigerator before using it. This simple, old-fashioned trick can help lower your body temperature and make you feel more comfortable.
10. Adjust your eating habits
You may be familiar with the heavy feeling after a big meal, especially on warm nights. Instead, imagine eating a light, refreshing salad that is easy to digest. Avoiding heavy, spicy meals right before bed can help keep your body cool and comfortable. Eat at least two hours before bed to give your body time to process your meal, so you can crawl into bed without feeling uncomfortable or overheated.
