Summer is just around the corner, and with it comes the hot summer days and nights. The summer heat can be exhausting and makes it difficult for people to sleep. During this time of the year, the Centers for Disease Control and Prevention (CDC) always remind people to protect themselves from rising temperatures by drinking fluids and carefully schedule outdoor activities.
You might have experienced sleepless nights since the heat was unbearable. You might have even awakened by something wet on your bed, which was your sweat. But here are some things you can do to avoid a repeat of what happened one summer ago.
Replace the Mattress
If you have been using your mattress for the past decade or so, maybe it’s time for you to get a new one. The market currently has modern mattresses that have cooling properties. These cooling properties allow you to stay cool during summer and give you the chance to have a good night’s rest. They are made of materials that dissipate the heat and use wrapped wire coils or gel-infused memory foam. Whichever material they use, you can look forward to getting some rest even in the middle of a hot summer night.
Use Cotton Bedding
If you have a limited budget and cannot buy a cooling mattress, you can replace the silky sheets with cotton sheets. Silky sheets might look great, but they are not good to use during the summer. Instead, you should get light-colored cotton sheets for your bedroom. The material is breathable and can cool down your skin. It can also absorb your sweat while you sleep.
Cotton bedding is a good option if you want to get some rest in the middle of a hot summer. You should look for light-colored cotton bedding, such as white or cream color. The material and color help draw away your sweat while you sleep and facilitate its evaporation.
But if you have a higher budget, you can also use a temperature control blanket to keep you cool at night. These blankets have a temperature control feature that allows you to set them at the right temperature so you can sleep better.
Exercise in the Morning
When you exercise, your body temperature goes up. This is one thing you want to avoid if you want to get a good night’s rest during summer. You do not need to forego exercising. But you can always move your exercise schedule in the morning.
Exercising in the morning gives your more overall energy, increased alertness, and fewer distractions. It also allows you to beat the heat, especially if you do it early. The early morning workout also allows you to jump-start your metabolism that can help you maintain your weight.
Wear the Right Sleepwear
Wearing the proper sleepwear is another thing you can do to help you sleep better at night. While some people opt to sleep wearing nothing at all, you can also wear something lighter. Light cotton clothes are a good option since they will take the sweat from your body while you sleep. This will allow your skin to breathe as you sleep. You can also put your hands and feet out of the covers. Heat typically radiates from our bodies through our extremities.
Control the Room Temperature
Controlling the room temperature also allows you to sleep better. If you have an air conditioning unit, you can set the temperature at around 65 degrees Fahrenheit or around 18 degrees Celsius. If you do not have the luxury of an air conditioning unit, you can also let a fan circulate the air inside your room and keep your window slightly open.
Due to this, you should get a good fan that you can position near your bedside table or at the end of the bed. The fan can circulate the air in the room and create a cooling effect on your body.
Do not Drink Caffeinated Drinks
This is probably the most practical tip you can follow. Drinks containing alcohol and caffeine can increase your blood pressure and the temperature of your body. You should avoid this situation just before you go to bed. So, you should avoid drinking caffeinated and alcoholic drinks after around 6:00 PM. This will increase your chances of sleeping well at night. Instead, you should drink water at night. You can also put a glass of water on the bedside table so you can keep yourself hydrated at night.
The summer heat can be quite unbearable, especially if you live in the states where the summer heat is at its worst. Due to this, you should find different ways to ensure you get a good night’s rest when summer comes.