In the sweltering months of summer, sleep can feel like an elusive dream. As the temps rise to near unbearable levels, falling and staying asleep might be more challenging than usual. Not only can this be frustrating, but chronic sleep deprivation can lead to long-term health problems including high stress and low recovery.
Needless to say, ensuring an optimal environment for sleep is one of the best things you can do for your all-around health. Read on to find out how to transform your bedroom into a cool sanctuary for optimal rest and a peaceful night’s sleep during the summertime.
The Importance of Sleep
You have probably heard countless times that sleep is vital for your health. And it’s true – good sleep hygiene and practices can make an impact on your overall wellness in countless ways. While asleep, our bodies take this time to not only recover physically, but also mentally.
Regarding physical recovery, this restful time in bed is used to make any necessary repairs that your body needs to become stronger and healthier. Not just your skeletal muscle, but your blood vessels, your immune system, your brain, and more are all being patched up as you catch those z’s.(1)
Beyond physical recovery, sleep allows your brain to function as a drainage system and removes toxins and waste from your brain. This prepares you for the following day so you will be better able to learn, remember, and create.(1)
Together, both physical and mental recovery from the day’s activities is essential in boosting performance, mood, and overall health. These next 7 tips will help optimize your sleep in the summertime so you can stay functioning at your best!
1. Set Your Room Temps
According to the Sleep Foundation, the best temperature for a good night’s sleep is between 65 and 68 degrees Fahrenheit. During the summer that can feel near impossible, so here are some ways to regulate higher temps:
- If you have one, set your air conditioner to the above temp ranges a few hours before bedtime, so you room is already cool when it’s time to wind down.
- Make use of ceiling or floor fans to keep the air circulating.
- During the day, make sure your bedroom blinds are closed and block some of the heat from entering your room. If you don’t already have them, blackout curtains can be a good investment.
2. Don’t Exercise Too Close to Bed
Exercising right before or near your bedtime increases the activity of your cardiovascular and nervous system, leading to increases your body temperature. To keep your temperature low as you’re about to doze off, save your intense workouts for the morning or early afternoon.
3. Take a Hot Shower or Bath
This might seem a little counterintuitive, but a hot shower is actually better than a cold shower when winding down in the evening. When you are exposed to warm water just before bed, your body’s cooling mechanisms kick in to bring your body temperature back to baseline. Drifting off to sleep with an overall lower body temperature will help you stay cooler throughout the night.
4. Wear Loose, Lightweight Clothing
Your bedtime threads should be something loose and lightweight, so heat doesn’t get trapped against your body and moisture can easily be wicked away. Both cotton and linen are excellent options for the summer months.
5. Limit Alcohol and Caffeine Close to Bedtime
These substances affect your nervous system and can raise your body temperature dramatically. Avoid consumption at least 2-3 hours before your plan to go to bed.
6. Try Meditation
In general, meditation is great way to quiet your mind and relax before bed. In the context of keeping cool, mediation helps regulate your nervous system to decrease heart rate and thus body temperature.
7. Consider Investing in Cooling Sleep Products
If you live in a location that is extremely warm during the summer, consider investing in technology that effectively reduces the temperature of your sleep environment. Cooling sheets, mattresses, and pillows are all products that can make significant differences in your nighttime comfort.
Stay Cool All Summer Long
Just because the temperatures outside are rising doesn’t mean that you must accept difficult sleep the duration of June through August. Small, meaningful changes to your sleep environment can make all the difference in your comfort and sleep quality; a difference you will be thankful for during those fun-filled summer days.
1. U.S. Department of Health and Human Services. (2024a, June 18). Good sleep for good health. National Institutes of Health. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health. Accessed 14 August, 2024.
