Many of us struggle with getting too hot while sleeping, especially during the summer months. The sun-filled days are enjoyable, but the stuffy, warm nights can lead to restless sleep. At Aircare Appliances, we understand the importance of a good night's sleep for your overall well-being. Here are some tips to help you manage your body temperature at night, ensuring you enjoy your days to the fullest without losing focus at work.
Why Do I Get So Hot When I Sleep?
While hotter weather is a significant factor, other reasons can increase your body temperature at night. The choice of bedding and nightwear can significantly affect how your body perspires throughout the night. Also, check if your central heating is on during the night; with rising energy bills, it might be time to turn it down.
Why is Keeping Cool at Night Important?
The average adult should aim for 7-9 hours of sleep per night. However, this can be challenging during the summer due to increased humidity and warmer weather. Regular sleep is crucial not just for our sleep hygiene but also for our overall health. Our body temperature naturally lowers at night, signaling it’s time to rest. Warm surroundings can disrupt this process, making it harder for our body to lose heat through the skin.
What Can You Do?
Maintaining a regular body temperature is linked to falling into a deep sleep. Here are some tips to help you cool down for bedtime:
- Exercise: Working out in the morning can help regulate your body temperature, making it easier to fall asleep at night.
- Take a Bath or Shower: A warm shower before bed can help lower your body temperature as the moisture evaporates from your skin.
- Hydrate: Keep a glass of ice-cold water by your bed to sip if you get warm during the night. However, avoid overdoing fluids to prevent frequent trips to the toilet.
- Sleep Like an Egyptian: Place a damp towel on your sheets or use a cold water-filled hot water bottle.
- Keep a Cycle: Maintaining a regular sleep schedule is vital for better sleep quality.
Preparing Your Bedroom
Your environment plays a significant role in how you feel at night. Here are some tips to make your bedroom cooler:
- Ventilation: Ensure good airflow by opening windows or using fans.
- Air Conditioning: Consider using air conditioning or portable air coolers to maintain a comfortable temperature.
- Sheets and Nightwear: Choose cotton sheets and nightwear made from natural fibers for better breathability.
- Scents and Smells: Use pillow sprays or place ice cubes with essential oils in front of a fan for a calming, cool atmosphere.
Recommendations for Evaporative Coolers
- Symphony Harvey i Portable Evaporative Air Cooler A compact and efficient cooler, perfect for keeping your bedroom cool and comfortable.
- Honeywell ES800 7L Compact Air Cooler: Ideal for smaller spaces, this cooler is easy to move and provides excellent cooling.
- Igenix IGFD7010WIFI Smart Digital 10 Litre Evaporative Air Cooler: This smart cooler offers digital controls and WiFi connectivity for convenient cooling.
Recommendations for Portable Air Conditioners
- WELSCH WELSC14 4.1kW 14000 BTU Spot Cooler and Portable Air Conditioner: A powerful unit suitable for larger rooms, providing efficient cooling.
- Prem-I-Air EH1926 14,000btu Portable Local Air Conditioner with Dust Cover: This model includes a dust cover, ensuring clean and cool air.
- MeacoCool MC Series Pro 10000 CH BTU Portable Air Conditioner: A versatile air conditioner that offers both cooling and heating functions.
Keeping Cool While You Sleep
If you find yourself lying awake at night, try these additional tips:
- Sleeping Positions: Spread out to increase your body surface area and cool down faster.
- Change of Scenery: If sleep eludes you, go to another room with low-level light and engage in calming activities before returning to bed.
- Avoid Phones and Screens: Blue light can hinder your sleep hormone production.
Conclusion
Our guide shows how some preparation can help keep you cool for a good night's rest. Take a calming bath or shower, exercise, and maintain a regular sleep/wake cycle. Lower blinds on sunny days, leave windows open for airflow, and consider using air conditioning or a fan.
For more cooling solutions, visit Aircare Appliances and explore our range of evaporative coolers and portable air conditioners.