Sleeping Cool on Hot Summer Nights
22 June 2022
Sweet summertime. The days of lake trips and ball games, gardening and fireworks, hometown festivals, and neighborhood barbecues. Summer days are some of the best of the year.
With summer though, comes higher temperatures and longer days. Those are great in the moment when you’re enjoying the time outside, but when it comes time for bed, they can be harder to manage. The good news is, your sleep doesn’t have to suffer just because things are a little warmer. Here are a few tips for making the most of your sleep this summer.
Keep the Air Moving
The American Academy of Sleep Medicine recommends creating the ideal environment for sleep. While keeping the temperature at the ideal 68 degrees will quickly raise your electric bill, there are ways to make your bedroom more comfortable. Circulate the air with a ceiling or standing fan to keep things moving and the humidity low.
Block the Sun
Beat the heat with a good set of blackout curtains. Keep the curtains closed during the time of day the sun hits your window to help your room not heat up as much in the first place. Additionally, thick curtains will help your body avoid the internal conflict that comes with early sunrises and late sunsets.
Utilize Cooling Products
Create cooler sleep right from the source. Many bedding and sleep products are designed to cool your body down while you sleep. Malouf’s OmniPhase™ material absorbs your body heat and dissipates it to lower the surface temperature. That technology is used in several of our products to ensure cool, comfortable sleep. You can also generate a better sleep environment through the types of fabric you select. TENCEL™ Lyocell and rayon from bamboo are both very breathable fibers, keeping you cool and dry throughout the night. Many mattresses, protectors, and pillows are all made with cooling technology, so you can control your bed temperatures from top to bottom.
Maintain a Schedule
From sports to fun to travel, summer can be one of the busier times of year for people. Try to keep your nighttime routines consistent and as close to normal as possible. While it may be beneficial to bump your children’s bedtime back 30 minutes or so, stick to the same schedule as best you can.
You can also help your body get ready for sleep through decisions you make during the day.
- Limit caffeine intake, especially later in the day
- Avoid aerobic exercise close to bedtime
- Turn off screens 30 minutes before going to bed to avoid overstimulation
- Get outside and enjoy direct sunlight early in the day to help suppress melatonin
- Take time—even just a few minutes—to relax before bed
Enjoy the summer season and all that comes with it—even sleep! The fun days don’t have to turn into miserable nights if you follow these tips for cooler sleep.