Ideas to Help You Sleep Well in Summer's Heat and Humidity
High temperatures don't have to ruin your ability to sleep. Here are some advice from experts as well as when to discuss night sweats with your doctor.
You're not alone if the summertime heat and humidity are disrupting your sleep. The heat is on with some regions of the United States and Europe experiencing record-breaking warmth this summer. Additionally, experts agree that it can disrupt your sleep.
According to Carleara Weiss, PhD, RN, a sleep consultant in private practice and a sleep science advisor for Aeroflow Sleep, "The rise in temperature and changes in sunset and sunrise affect sleep length and quality" (a New York City–based company that makes CPAP equipment for people with sleep apnea). According to her, the extended daylight hours may make it difficult for you to go to bed sooner, and the heat may keep you awake or cause you toss and turn in a pool of perspiration.
Due to less airflow than when you're standing up or resting in a hammock, for example, the bed is already a warm atmosphere. According to Roy Raymann, PhD, a sleep technology researcher headquartered in Vista, California who also serves as an advisor to Somnox, a business that creates a sleep robot intended to ease tension and promote sleep, you (and any bed mates) are also generating a significant amount of body heat.
It's difficult to fall asleep if the air around your bed is hot and muggy (as it could be in the summer). Dr. Weiss notes that our body temperature decreases by one to two degrees just before and during sleep in order to conserve energy and aid the body in focusing on other functions, and that it prefers to drift off to sleep when the room temperature is just a little below average.
The National Sleep Foundation advises that for the best sleep, your thermostat should be set between 60 and 67 degrees Fahrenheit.
How to Get a Good Night's Sleep amid the Summer's Heat and Humidity
Even on the hottest summer days, you may relax and get a good night's sleep by following these measures in addition to regulating the temperature of your air conditioner.
1. Close the blinds throughout the day.
Consider drawing the shades to decrease heat buildup during the day in order to control the temperature. Although this might seem like a minor adjustment, it actually has a big impact. According to the U.S., insulated cellular blinds can reduce solar heat gain through windows by up to 60% when they are closed. Office of Energy.
Not interested in making such a costly investment? Even curtains with medium-colored fabric and white plastic backings can cut heat gains by 33%.
2. Avoid strenuous activity, large meals, and drinking a lot of alcohol four hours before bed.
Your body's efforts to biologically cool off can be helped by emotionally and physically relaxing. Dr. Raymann advises against engaging in stressful activities, consuming large amounts of food, and engaging in strenuous activity in the evening because these things all tend to make us feel hotter.
Additionally, if you decide to consume alcohol earlier in the day, do it moderately (no more than one drink per day for women, no more than two for men) and complete your drink at least four hours before going to bed. According to research, drinking too soon before bed may prevent you from falling asleep.
3. Use a fan and a dehumidifier.
Weiss advises putting a bowl of ice water and cold water in your bedroom if you don't have air conditioning or it isn't powerful enough. To enhance the cooling benefits of the fan, place one behind it and facing your sleeping area. Try to keep the humidity at or below 50% to 60% if you reside in a hot, humid environment, advises Raymann. Ideal indoor humidity levels, according to the National Asthma Council Australia, are between 30 and 50%. Moisture control can be aided by a dehumidifier or wall-mounted humidistat connected to your HVAC system.
4. Take a shower before going to bed.
Speaking of moisture, Logan Foley, the managing editor of Sleep Foundation and a Spencer Institute-certified sleep science coach in Seattle, notes that taking a shower before bed might cause a natural cooling effect. A warm or lukewarm shower (between 104 and 109 degrees F) one to two hours before bed might dramatically improve sleep, according to a comprehensive assessment of 5,322 studies that may seem counterintuitive. After stepping out of the shower and into the chilly air of your home, your body will continue to cool off in preparation for sleep.
5. Yes, you can sleep naked.
According to Foley, there isn't much scientific evidence on the consequences of sleeping naked, but some people claim that it makes it easier for them to go asleep and stay asleep. Due to the increased ventilation and lack of layers, sleeping without clothing can assist your body maintain a cooler core temperature and encourage better sleep. In order to keep your linens clean longer and to make sure you have cozy bedding so you don't get too cold at night, Foley advises taking a shower before bed if you decide to sleep naked.
If you don't prefer to sleep naked, pick pajamas made of natural materials like cotton, light wool, or silk. According to a study published in the August 2019 issue of Nature and Science of Sleep, wearing sleepwear made of natural textiles rather than synthetic ones like polyester helped people fall asleep more quickly.
6. Consider a cooling mattress.
According to Consumer Reports study, traditional spring mattresses do tend to keep you cooler while you sleep than foam or latex mattresses.
However, according to Foley, who works on the Sleep Foundation's product review team and evaluates sleep products, many more modern foam and other mattresses are made with temperature-regulating elements. Small air bubbles in advanced polyfoam or open-cell polyfoam, for instance, promote breathability and decrease heat absorption.
7. Select more cooling sleep accessories.
However, keep in mind that their cooling power is constrained. "There are pillows, sheets, and pajamas manufactured with materials selected to provide a slight cooling quality," Raymann explains.
According to Foley, fabrics like bamboo, cotton, and Tencel are breathable and capable of removing moisture from the air, but they have little effect on the room's temperature. These could only provide a small amount of relief, but Raymann advises combining them with other cooling techniques to achieve the best results (such as a fan or air conditioning).
What to Do if You're Still Sweating When You Wake Up
Even if you adhere to all of these excellent sleep advice, you may occasionally wake up sweating, whether it's because of a dream, stress, the surrounding environment, or something else else.
"Sweating is a symptom that your body is trying to cool off because it is getting too warm. It can be considered typical if you occasionally wake up in the middle of the night feeling a little clammy or sweaty, according to Raymann.
Whether you frequently wake up drenched in sweat, Raymann advises using a thermometer to monitor your morning body temperature and seeing your doctor to see if your hot sleep could be caused by a prescription you're taking or an underlying medical condition. It's crucial to diagnose and treat any underlying medical condition. Additionally, it's crucial to find a strategy to sleep cooler because, according to study, sleeping too hot all the time might shorten your deep sleep and cause you to wake up sweating.
Weiss adds that menopause, sleep disturbances (such as sleep apnea), cancer, and autoimmune diseases are just a few of the illnesses and drugs that can lead to night sweats. Talk to your doctor about a prescription switch or ways to better control temperature at night if you're using antidepressants or hypertension medications and struggle with excessive night sweating. These medications can also cause someone to wake up hot.
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