Hot summer days also mean hot summer nights and trying to stay cool as you sleep. If you're like us, you'll try sleeping with your blankets on, kick them off when you get too hot, and then get under the covers when you get cool again — which is no way to get good sleep!
But don't worry; you don't have to continue the same sleep-deprived cycle again and again. You can do plenty of things to help yourself keep cool and comfortable throughout the night!
1. Cooling PJ's
If you're the type to wear pajamas when you go to sleep, it's time to ditch the flannel and go for cooling pj's! When you wear cooler, lightweight materials when you sleep, you'll help regulate your body temperature and wick away any night sweats (yuck!).
So, look for pajamas with extra breathability like ones made of cotton, linen, or silk! And make sure they’re a loose fit since tighter clothes retain more of your body. Plus, looser pj's are more comfortable to sleep in!
2. Deploy the Fans
Using fans at night is essential to helping you feel cooler, even though they don’t actually cool the room. But the key is in positioning.
Try placing your fan near an open window to pull the hot air from the inside and push it outside. You can also maximize this effect by creating a cross-breeze with multiple fans. But for an even cooler touch, place an ice tray or large bowl of ice between you and your fan, so you'll have cool, misty air as you sleep.
3. Cold Showers
You've probably heard about the benefits of a warm shower on your sleep, but taking a cold shower is also helpful. When you take a cold shower, you'll help beat the heat and lower your body temperature enough to signal your brain it's time to sleep.
Not only will you go to sleep faster, but you'll also get the added benefits of better skin and hair healthy, boosted immune and circulatory systems, plus an increase in anti-depression hormones. The cold shock from the water constricts your circulation, increases your endorphins, keeps your skin and hair barrier hydrated, and stimulates leukocytes which help your immune resistance.
Pro Tip: If you really can't stand a cold shower, try sleeping with a cold compress on your head to keep you cool.
4. Adjust Your Position
Another way to help stay cool is to try changing your sleeping position. While you might be used to sleeping one way, like on your stomach or side, changing how you sleep can help you stay cooler.
For instance, if you usually sleep with a partner, try sleeping by yourself on hot nights. One position that is helpful to stay cool when you sleep alone is a "spread-eagle" or "starfish" position, with your limbs spread to the four corners of the bed.
5. Cooling Mattress
Most mattresses with average foam retain your body heat as you sleep, making you too hot. But a new mattress with cooling technology and better airflow will help dissipate the heat, so you sleep cool. Some mattress types to consider include:
- Hybrid mattresses provide good airflow from their innerspring coils and tend to have aerated foam layers.
- Latex mattresses have an open-cell construction that is naturally cooling and offers proper ventilation and airflow for body heat.
- Innerspring mattresses provide airflow from the coil layers and make a naturally cooling surface. Pocket coil mattresses have even better airflow.
The type of foam used is also important. For instance, foams that include charcoal, graphite, or gel offer better cooling. As for coils, Tencel individually-wrapped coils are better for staying cool at night.
Pro Tip: If you don't want to upgrade your whole mattress, look for a cooling mattress topper!
6. Cooling Sheets
Upgrading your mattress is a big step to staying cool at night, but if you use the wrong sheets, you won't get the benefits you're looking for. Instead, you'll want sheets made of any of these materials:
- Lightweight Cotton: the natural fibers create a lightweight, breathable construction that is moisture-wicking.
- Linen: has hollow fibers for better air circulation, is more loosely woven for breathability, and is naturally water-wicking.
- Tencel Lyocell: is made from wood pulp that is naturally moisture-wicking and is more eco-friendly.
- Bamboo: made from bamboo-derived lyocell that is naturally breathable, cool, absorbent, and eco-friendly.
- Polyester Microfiber: has moisture-wicking properties that prevent moisture from pooling and is very breathable.
- Silk: automatically adjusts to body temperature, absorbs moisture, and is light and cool-to-the-touch. Great for year-round use!
Pro Tip: Sleep like an Egyptian by dampening your sheets with water to help you sleep cooler (put them in the dryer for a bit, so you don't soak your mattress!).
7. Cooling Pillows
Keeping your body cool as you sleep is vital, but you also need to keep a cool head with cooling pillows. These are specially made to lower the temperature around your head, neck, and shoulders to fall asleep faster and experience deeper, more restful sleep. Some pillows to consider include:
- Bamboo Pillows: These have natural fibers that keep your head cool and dry throughout the night.
- Buckwheat Pillows: Hulls have an open shape that creates air pockets, prevents heat retention, and is malleable enough to keep you comfortable.
- Wool Pillows: The wool's natural crimped shape allows ample loft and airflow plus heat- and moisture-wicking.
- Latex Pillows: These provide excellent pressure relief and are more breathable than synthetic foam.
- Copper Pillows: Copper pulls heat away from the body, so you stay cool. They are also highly conductive and antimicrobial (say goodbye to allergies!)
Pro Tip: You can also freeze your pillowcases to sleep even cooler!
Good Sleep Awaits
Whether you always sleep too hot or it's just a summer issue, finding ways to keep cool can feel exhausting. But with these methods, you can make cooler sleep a reality! And if you're ready to upgrade to a cooling mattress, Crane's Mattress has you covered!
Have any questions about your sleep solution? Don't hesitate to give us a call or stop by!