"Summer nights can be hot and sticky, but, with a little creativity, you can create a sleep oasis that will help you beat the heat and wake up refreshed" - Dr. Michael Breus
In the UK, we didn’t always have to worry too much about sleeping through the summer months and could easily survive without even thinking about the joys of air-con. However, in the last few years, the summer temperatures have been creeping up, with the occasional night getting pretty extreme and, in some cases, unbearably hot while we’re trying to doze off.
A cool room is always best for a good night’s sleep; however, when that is not an option, there are still things you can do you can do to stay cool and collected as the thermostat goes red:
1 . Take a cool shower before bed.
A cool shower or bath before bed can help lower your body temperature and make it easier to fall asleep. When you take a cool shower, the blood vessels in your skin dilate, allowing your body to release heat and cool down, lowering your core temperature. A cool shower can help promote relaxation and reduce feelings of stress and anxiety, which are often the main culprits when it comes to difficulty drifting off.
2. Optimise your sleeping environment.
Keeping your bedroom cool by using a fan or opening the windows to get the airflow going can really help you stay cool. Using blackout curtains or shades to block out sunlight and reduce heat also works a treat, so keep the curtains closed. To stop unwanted light and noise from creeping through the gaps, we also recommend an eye mask and earplugs to complete the look.
3. Sleep in something light.
When you’re picking what to wear to bed, the best picks for a cool night are loose-fitting, breathable sleepwear made from natural materials to help regulate your body temperature. Lightweight sleepwear is typically made from materials that are thin and breathable, such as cotton, hemp, or moisture-wicking fabrics (like the Tencel we use in our bedding). Lightweight sleepwear allows your skin to breathe and makes you more comfortable and cosy, and when you're comfortable, you're much more likely to drift off into deep sleep. There’s also less risk of irritation to your skin from what you’re wearing: heavy or tight-fitting sleepwear can rub against your skin and cause irritation or rashes, which also make you warm.
4. Avoid alcohol and caffeine.
As delicious as they are, alcohol and caffeine can disrupt your sleep and raise your body temperature, so it's best to avoid them before bedtime. Stick to the iced water and hold off on that cappuccino until the next morning.
5. Stay hydrated.
Sipping plenty of water throughout the day and before bed can really help regulate your body temperature, as well as prevent dehydration. Water result.
6. Use lightweight, breathable bedding for sweat-free nights.
Swap out any heavy blankets for lightweight and breathable bedding. At Kuroa, our bedding is moisture-wicking and made from natural fibres to help you stay as cool and comfortable as possible. On hot nights Tencel comes into its own because of its moisture-wicking and breathable properties, as well as being soft and comfortable against the skin. It’s also super breathable, which helps keep you cool by allowing air to circulate and moisture to evaporate.
Combining some or all of these tips should help you sleep more comfortably and wake up feeling fresh and ready for a day of fun in the sun. By following them consistently all summer, you can create a comfortable sleeping environment that keeps your sleep restful all season without pitching up a hammock in your garden.
