Sleeping in hot weather is a challenge for many of us to get adequate sleep. Extreme heat can affect your ability not only to fall asleep but to stay asleep and feel restored from sleep. You need to sleep well and for enough hours every night to stay healthy.
How to cool down before bedtime?
During heat waves, you should cool down before bedtime. The good news is that you have several options for cooling your body before going to sleep:
Cool down with a shower.
Take a lukewarm shower or a relaxing bath right before going to bed. The mild water temperature cools your body and can help reduce your skin temperature.
Soak your feet in cold water.
If you are not in the mood for a cool shower, you can soak your feet in cold water for a few minutes before going to sleep. Body heat is lost faster through the extremities such as head, arms, and feet. With a cooler body, falling asleep should be easier.
Wet your hair to cool down.
Getting your hair wet before bedtime should help cool your body. As the water evaporates from your scalp and hair, your body cools.
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Use a fan to cool your body.
Wet your arms, neck, and face with a washcloth. You can also use a spray bottle for the same purpose. Then, stand in front of a fan, and let it cool your body. Fans cool your body by creating a windchill effect. By blowing air on your body, it makes it easier for water or sweat to evaporate from your skin. As the fan evaporates the water from your skin, the cooler you feel.
Put ice on your body to cool down.
You can apply an ice pack, cool, wet washcloths, or cold water to your skin. Try to cool your groin and armpits for brief periods because these areas where blood flows closest to the surface of your skin. This will help cool you down before going to sleep.
Use cool wristbands to cool down.
Wristbands soaked in cold water are effective in cooling your body. Rubbing some cold water on your temples also helps to lower your body temperature.
Remove excess clothing.
One of the secrets to cooling down in bed on a hot night is to sleep naked. Even light clothing can trap heat and moisture, making sleep more difficult when hot. Wearing your birthday suit instead of your pajamas is not only freeing, but it’s a sure way to a cool sleep. If you are uncomfortable sleeping naked, just make sure to opt for breathable fabrics such as organic 100 percent cotton.
How to cool down in bed?
The secret is out: your bed mattress could be the number one culprit of you sleeping hot. If you have tried other ways to cool down in bed to no avail, it might be a good time to buy a new, high-quality mattress with enhanced airflow. A cooling bed mattress can be a great option since it offers high-end materials with a layer of cooling technology, helping you cool down in bed. It is almost impossible to fall asleep if you are in a hot room or a hot bed, so why not make the switch to a cooler mattress.
How to cool down a room fast?
In the summer months, home interiors can get too hot for sleep. Stifling-hot bedrooms are miserable and can lead to sleepless nights. A whole-house air conditioning sounds good, but it may not be available to everyone. Also, airconditioning is not the most environmentally friendly way to cool down your body before going to sleep.
The good news is that there are several fast, environmentally friendly, and inexpensive cooling solutions that help you cool down a bedroom fast. Many cooling methods only take a few minutes to employ. With any or all of the following methods, soon, you’ll be able to cool down your room to more comfortable temperatures for sleep.
Open the windows to cool down your bedroom.
For cooler sleeping during heat waves, prepare during the day by preventing heat buildup in your home. If the direct sun is hitting your windows, it is best to close them to keep your home cool. If your bedroom is cooler than the outside temperature, it is best to keep your windows closed. If your room is warmer, opening your windows should help cool your house.
When you open your windows, you are also creating a cool cross breeze in your house. Open windows that are in line with each other to promote a cross breeze. For even better cooling, you can place a fan in each window.
Turn off lights to keep your room cool.
One of the adverse side effects of indoor lighting is heat. It is not a myth. Lightbulbs make a room hotter. The temperature of the filament inside an incandescent lightbulb is about 4,000 Fahrenheit. Incandescent light bulbs emit more than 90 percent of their energy as heat. The outside temperature of a 100-watt lightbulb varies from 150 to above 250 Fahrenheit. In essence, you can think of a lightbulb as a small heater running while you are trying to get some sleep.
Lights produce heat; even LED lights produce heat. So, if you want to keep your house cool for a good night’s sleep, it is best to turn off your lights. Even a few degrees cooler temperatures can help you fall asleep easier.
Change the direction of your ceiling fan.
Using a fan is a great way to cool a room to help you sleep when it’s hot. Fans effectively give you a much-needed refuge during a heatwave, and your wallet will also get some much-needed rest. Fans require a lot less energy to cool down a bedroom to help you fall asleep easier and stay asleep longer. Ceiling fans can save you close to 50 percent on air conditioning costs.
The windchill effect from your ceiling fan can make your bedroom feel up to eight degrees cooler. In the summertime, you should set your fan to rotate counterclockwise. Changing the direction of your ceiling fan to counterclockwise will push the aid down to the floor. The resulting cold air creates a windchill effect that cools your skin. Check the manufacturer’s instructions on reversing the direction of your ceiling fan.
Use a Room Dehumidifier.
Can a dehumidifier help cool down your bedroom? As the name describes, humidifiers suck in humid air and blow out air with reduced moisture. The once dense misty air is now dry. The dehumidifier doesn’t cool the air the same way an air conditioner does, but it reduces air humidity. Rooms with a lower humidity feel cooler the humid places.
Use window covers and blinds to cool your house.
Unless you live in a cave, which would be really easy to keep cool, you have many windows in your home. Windows are always a compromise between our desire for light and fresh air and energy efficiency. The windows offer the simplest and least expensive option to control the temperature of your sleep environment.
Using curtains, blinds, and other window covers is the simplest and cheapest way to block direct sunlight and sun. As the sun begins to set and the outdoor temperature cools, open your windows, let a cross breeze cool the bedroom, and keep your windows open while you sleep.
Does keeping unused rooms closed keep your bedroom cooler?
Keeping your bedroom cooler by closing unused rooms is a myth. It is best to keep the doors of all of your rooms open to allow air to flow freely, especially if you have a central air conditioner running. This will make it easier for your A/C unit to cool down your house and with less energy.
Sleep lower to your floor.
Sleeping on the floor is not for everybody, but it may help you sleep better in heat. An additional positive side effect of sleeping on the floor is that it can improve your posture.
Heat rises, so it will usually feel cooler sleeping lower to the floor. It is critical to buy a mattress with lots of airflow for a cooler sleeping environment. Foam mattresses typically trap your body heat in the bed.
Install an air conditioner.
To use less energy, use a window or a room air conditioner instead of a full house air conditioner.
Tips for Sleeping During a Heat Wave
It’s no secret that heat rises, but it’s easy to forget this simple, grade school science fact when hot night roll in. A simple solution to sleeping in the heat is to sleep in the lowest possible area of your home. As the temperature rises, sleeping in a lower room of your house can help you stay cool and fall asleep easier. It may not be feasible for everyone to move their mattress downstairs during a heatwave, especially if you live in a condo or an apartment. You can still sleep on a blow-up mattress or a sofa downstairs if possible. Keep in mind that north-facing rooms may stay cooler.