Getting a good night’s sleep can be difficult during those very hot summer nights. Air conditioning is one solution, but it is very expensive to run and therefore isn’t budget friendly. So, what are the alternatives? We’ve put together some tips which we hope will help keep you cool.
Create a cross breeze
Fans are far more energy efficient than air conditioning, using less than 5% of the electricity consumed by air conditioners. Try positioning a fan across from an open window, so the breeze from outside combines with the fan to create a cross breeze.
Switch off electronics
Research has shown that TVs and computers in the bedroom are disruptive to sleep. It’s not just about how they can over stimulate your brain just before you need to go to bed but keeping them on standby mode also generates heat. So, switch off and unplug if you can.
Keep out light during the day
Keeping your curtains closed or your blinds down during hot days will help to keep your room cooler and allow it cool down more quickly when you’re ready for bed.
Pulse point cooling
A cold towel or cloth applied to the pulse points at your wrists, neck, ankles and behind your knees, will help you to cool down. Keeping a spray bottle of water handy, to soothe your skin, will also help.
Top up on hydration
Drink a glass of water before bedtime as this will help keep you hydrated on hot nights.
Avoid ‘meat sweats’
Opt for lighter, smaller meals in the evening as these are easier to metabolise. It takes a lot more energy for your body to break down heavy proteins, such as steak. Swap heavy meals for more fruit, veggies and lighter meats such as chicken or fish. Try to avoid eating or drinking alcohol and caffeine too close to bedtime.
What’s best for summer sleepwear and bedding?
Stick to natural fibres and loose fitting PJs as much as possible – here’s why:
Keep it loose
Summertime PJs and nightwear will be much cooler if they are not tight fitting or clingy, and are made from natural materials, such as cotton or bamboo. Synthetic fabrics and blends will make you feel hotter as they are unable to moisture wick.
Always opt for sheets, duvet covers, and pillowcases made with 100% natural fibres, such as cotton or linen. These are breathable and can help promote airflow. If you do sweat, natural fibres will also moisture wick, helping you to cool down. Avoid polycotton blends as these can trap heat and end up making you feel hotter. If you have a synthetic or memory foam mattress, you might also find this traps heat in the warmer months, radiating it back into your body. You might find that a mattress topper, made from natural fibres, such as wool, will help to regulate the temperature more efficiently. Find out more.
A lightweight duvet, made with a 100% cotton casing and filled with natural fibres is best for summer nights, as synthetic fibres can trap heat. Wool is an excellent temperature regulating fibre that’s breathable and moisture wicking. It works with your core body temperature to help keep it balanced throughout the night, so you wake up less. It’s dust mite resistant too, which makes it hygienic and hypoallergenic, so helps those who tend to have restless nights because of debilitating dust mite allergies. Eczema nighttime flare ups are often exacerbated by overheating, so a wool duvet can help with this too. Our lightweight wool duvets are award-winners, having been nominated as an ‘Indy Best Buy’ for summer duvets for five years in a row! You’ll find more information about our natural and sustainable 100% British wool duvets here.