Although there are lots of reasons to love the summer, it can make it much harder to get a good night’s sleep. This is partly because it is far more difficult to cool down than warm up, so while a cool bedroom is pleasant to sleep in because you can snuggle up under a duvet, a hot room can be impossible to get comfortable in. Your body also drops in temperature as you enter a deep sleep, so if you are too hot in general it can make it difficult to achieve this and go into a proper sleep mode. Add to this the additional disturbance that can be caused by it getting light a lot earlier, and it can cause real problems for some people. If you have trouble sleeping in warm weather, here are some tips to help:
Use Fans and Aerate the Room All Day
If you don’t have air conditioning, you need to use any cooling devices you have at your disposal throughout the day to keep the temperature down, making sure the room is at its coolest when you go in there to sleep. If you don’t like to sleep with the windows open because of noise, have them open when you aren’t in the room instead and use fans to distribute air. Invest in good mesh or other window screens to stop bugs making their way inside without restricting air flow. You may also want to consider getting an evaporation cooler or ‘swamp cooler’ to help cool air – these are less effective than air conditioning but don’t require a vent to the outside, so can be good for apartments.
Most people find they can sleep with fans on, however if the noise bothers you when you are trying to sleep, look for ‘quiet’ fans which are especially designed for night time use.
Take a Cool Shower Before Bed
Reduce your body temperature as much as possible before you go to bed. A cool (but not shockingly cold) shower can be a good way to do this, or, if you have a pool, consider taking a swim in the evening. This will mean your body isn’t already too hot when you get into bed, and it’ll be easier for it to stay cool as it relaxes into sleep.
Stay Well Hydrated
When it is hot you lose a lot more water from your body through sweat, even while you sleep. Being dehydrated isn’t conducive to that well rested feeling you need, so make sure you not only drink a lot of water throughout the day but also keep a bottle of water by your bed in case you wake up thirsty.
Keep the Room Dark
As well as the heat, you also have to fight the light to get a good night’s sleep in summer. On the longest days of the year the sun can rise as early as 4am, which in most cases will be long before you want to be broken out of your sleep cycle. Use black out curtains, shutters or window coverings to keep out early morning sun, and also consider keeping them closed during the day if direct sunlight tends to come in through the window and heat the room further.
Today’s feature writer, Marshall Stinson, is a part time blogger who works for a big electrical wiring company. He likes to share his views through his blogs, which generally include topics including home improvement tips and DIY projects.
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