The ideal bedroom temperature is between 15 and 19 degrees centigrade, a far cry from the record-breaking numbers we’ve been experiencing recently. If the warm weather is making it difficult to sleep, try our top summer sleep tips to keep you cool at night.
Cool your body down
Cool yourself down before going to bed with a lukewarm shower or bath. Resist the temptation to have an ice-cold shower as your body will just increase its core temperature to counter the effect of the cold water. An ice cold shower will also wake you up.
Dim the lights and keep those curtains closed!
If you keep your blinds or curtains closed during the day, the temperature in your bedroom will drop. Minimise the number of lightbulbs you have on as they can generate a surprising amount of heat.
Sleep in natural fibres (and don’t abandon those pjs)
Choose natural fibres to sleep in and sheets over duvets to help increase airflow and circulation. And don’t ditch the pjs - sleeping without any clothes on could make you even hotter. Pyjamas help to absorb sweat, allowing moisture to evaporate between your body and the bed sheets. Again choose loose fitting natural fibres over synthetic ones. Light cotton or silk pyjamas are best, as the fibres will draw moisture and heat away from your body.
Ever tried freezing your sheets?
To keep those cotton sheets and pillowcases extra cool, try wrapping them in a plastic bag and placing them in the fridge for a couple of hours or in the freezer for a few minutes before bedtime. Just don’t go working up a sweat making the bed…
Keep your feet cool
Feet regulate body temperature. Even if you just poke your tootsies out from under the covers, by keeping your feet cool, you can help to keep the rest of your body cool. Bed socks are a definite no-no.
Eat lighter meals before bedtime
Try not to eat too late and make your last meal of the day as light and as cold as possible. Your body uses less energy, and therefore generates less heat, to digest salads and fish.
Resist the night-time tipple
What you drink in the evening is also significant. Your liver creates heat in the process of detoxifying alcohol. Plus bear in mind that alcohol is actually a stimulant. Try a refreshing infusion made with cooling herbs instead.
Sleep in the coolest room
Heat rises, so if you have the option to sleep in a lower-altitude room in your house, do so, you'll probably be cooler. If not, you could consider moving your mattress to the floor or even sleeping in a hammock.
Kick out your partner!
Not the friendliest of suggestions, granted, but we humans generate a huge amount of heat, and more bodies in bed means more heat. Avoid sharing a bed on really warm nights if you can, and don’t share your sleeping quarters with any of your furry friends (although that’s another article altogether).
What else can help with trouble sleeping?
For some natural support to help you sleep better at any time of the year try A.Vogel Dormeasan® Sleep. With fresh Valerian and Hops it can help you get to sleep and also stay in the deeper stages of sleep for longer. Take 30 drops in a little water half an hour before bedtime.
For a cooling night-time drink, try Pukka’s Aqua Herbs Chamomile Relax . With chamomile, lavender and ashwagandha, this relaxing, organic blend is recommended for when you need some mellow and calm.
Finally, fall in love with lavender. Lavender is a naturally cooling and sedative herb. Try spraying your pillow and bedding with Absolute Aromas' Lavender Natural Room Spray before bedtime, or dabbing a little lavender on your wrists, temples or neck.