Many of us look forward to the pleasant temperatures the summertime brings — until it comes time to get some shut-eye, that is. If you hate to sweat while you sleep, then sleeping during summer can be a real challenge. Although equipment like load cell and torque sensor units can operate in an impressive temperature range of -452 degrees to 450 degrees Fahrenheit, humans don’t function so well outside a rather limited field. That’s especially true when it comes to getting a productive night’s sleep. So what can you do when your bedroom’s too hot to catch some Zs?
Although 60 minutes of massage can have the same effect on your body as seven or eight hours of good sleep, there’s really no substitute for a restful night. And if you’re too hot to get comfortable, chances are that your sleep will be disrupted for the majority of the evening. In fact, studies now show that Rapid Eye Movement (REM) sleep — the type of deeper sleep that allows us to dream — isn’t likely to occur when our environment is too hot or too cold. That’s because temperature regulation is suppressed when we dream. Our bodies can’t maintain our core temperature because REM sleep actually requires too much energy. It stands to reason, then, that if your body is too focused on keeping you cool, you’re not going to get a good night’s sleep.
If you want to increase your ability to get that much-desired REM sleep (which, along with producing dreams, is thought to help us with memory, learning, and overall mood), you’ll need to pay closer attention to your surroundings. Some of the obvious fixes might be to lower your thermostat, as the National Sleep Foundation states that the optimal room temperature for sleeping ranges from 60 to 67 degrees Fahrenheit, or to rely on fans and air conditioning units. Long term, of course, you might want to invest in better insulation; not only can it save you 10% to 50% on heating and cooling bills by making your HVAC system more efficient, but you’ll be more comfortable year-round when you don’t allow air to escape.
But what if you rent or don’t have the ability to make major changes to your home? Is sleeping during summer impossible? There are a few other steps you can take to keep both you and your surroundings a bit cooler. Make sure you’re wearing pajamas made of breathable materials(like cotton) and that their design isn’t constricting. Use bed linens that are breathable as well, or explore options that have moisture wicking qualities, and consider adding a memory foam mattress topper to promote airflow and absorb moisture. Try out some cooling pillows, as well, as some models can provide a five-degree temperature difference. Some experts also recommend that you unplug any devices that aren’t in use, as electricity will generate heat even if the appliance is turned off.
There are a few other habits to adopt (and to avoid) that can help, too. Working out during the day can help you fall asleep faster in general, though you should take care to avoid exercising right before bed; this will increase your body temperature and make it harder to sleep. The jury’s out as to whether a warm shower or a cool one is best for a productive night’s rest, though experts generally agree you should abstain from an extremely hot or a cold shower for best results. Making sure to stay hydrated during the day and even during the night will help, as your body can’t regulate its temperature if you’re too dehydrated to sweat. You should also avoid eating late in the evening, as this can make your metabolism go into overdrive and raise your body temperature.
If counting sheep hasn’t worked and you’re still struggling with sleeping during summer, these small changes can make a huge difference. You can also check out some more tips for getting better sleep. Before you know it, you’ll be able to beat the heat and hit the hay.