Fortunately, there are many ways to cool off on a hot night and get the shuteye and sleep hygiene you need for better rest. Let’s review our 8 tips on how to stay cool at night this summer for an ideal sleep environment.
Why Is Staying Cool at Night Important?
Overheating at night in the warmer months is common for many people--and nobody likes to sleep hot. Two out of 3 people say that hot air or warm air disrupts their sleep occasionally.
Being hot at night and sweating isn’t just icky—it's harder to fall asleep when you're hot. You can fall asleep easily when your body is cool. The perfect room temperature for a good night’s sleep is 60-67° Fahrenheit (15-19° Celsius). When it's warmer than that, your sheets and pillow get sticky, your core temperature rises, and drifting off becomes more challenging.
How to Stay Cool at Night
Let’s discuss several proven tips on how to stay cool at night for the best sleeping environment. We all know that when we get better sleep, we can function properly.
1. Take a warm shower
Wait—isn’t a shower with ice-cold water best to cool off? No, the fact is, taking a warm or lukewarm shower lowers your body temperature. Yes, body temperature rises for a few minutes in a warm shower, but the body cools once you dry off.
Also, taking a warm shower can help you fall asleep faster on a hot night.
2. Use fans strategically to reduce warm air
If you have one or two box fans in the attic, pull them out and place them in open windows to push out the hot air. Placing one box fan on opposite sides of the room can create cross ventilation.
If your bedroom has a ceiling fan, turn the fan on so the blades turn counterclockwise. You’ll feel a refreshing, cool air breeze that will help you to stay cool. The airflow from the counterclockwise motion makes a wind-chill effect that makes a person feel cooler.
3. Don’t hit the gym just before bed
Moderate and intense exercise in the morning or daytime can make sleeping easier. This is because workouts expend energy and make us sleepy at the end of the day.
But getting the blood pumping an hour before bed will spike your body temperature. This will make you hot and sleeping more difficult. So, avoid exercising after the late afternoon for good quality sleep.
When you do work out during the summer, stay hydrated if you get too much sun.
4. Close the shades and curtains for less body heat
People who live in warm climates will tell you: you can’t prevent overheating by stripping your clothes off. Instead, it’s best to cover your body from the hot sun.
It’s the same way in your bedroom. Keep the curtains and blinds shut during the entire day to stay cool. It takes several hours to cool down a room after the sun has heated it all day. The most effective way to cool a room is to prevent it from getting hot in the first place.
Before you leave for the day, remember to check that the shades and curtains are closed.
5. Have a small meal in the evening
It helps to have a small, light meal in the evening before bedtime. Heavier foods are usually full of carbohydrates, fats, and spices that take more energy for the digestive system to break down.
The human body wasn’t designed to digest foods when you’re asleep. Doing this regularly often leads to obesity. Plus, making your stomach work overtime when trying to sleep can cause heartburn and insomnia.
Instead, choose healthy meals in the evening, such as a crisp salad, grilled fish, and sauteed vegetables.
6. Don’t use a cotton pillowcase
Keeping the bed at a cool temperature helps you fall asleep faster. But the bed sheets you choose make a big difference. The ideal bed sheets are cool to the touch, breathable, and wick moisture from the body.
For those reasons, cotton bed sheets are often not the best choice. Cotton sheets tend to trap heat and moisture, leaving you drenched in sweat and fatigued in the morning. Silk is the best choice for pillowcase.
Consider Silk Pillowcases for Lower Core Body Temperature
More and more Americans turn to silk pillowcases for keeping cool every night. So why are silk pillowcases becoming so popular?
Temperature regulation: Silk has a cooling effect and is refreshing on the skin. This is because silk helps to dissipate excess body heat.
Luxurious feel: Silk has a lustrous sheen and feels soft as it drapes on the skin.
Wicks away moisture: Silk wicks moisture from the skin to keep you cool and comfortable on the steamiest summer night.
Skin and hair benefits: Silk is so soft and smooth, so it doesn’t catch on dry skin. It also soothes and pampers your hair, so you look your best every morning.
Helps acne and sensitive skin: A mulberry silk pillowcase can reduce friction on the skin at night. With less friction, you can expect fewer pimples every morning.
Sleep With a Blissy Silk Pillowcase to Reduce Body Heat
Silk is a natural thermal regulator and keeps your body temperature even all night. With a Blissy Silk Pillowcase, stay cool on hot nights and warm on frosty nights.
Blissy Silk Pillowcases are handmade and woven from the highest quality 22-momme 100% pure mulberry silk. Our silk pillowcases are natural, hypoallergenic, moisture-wicking, and cooling.
With so many benefits, what could be better to stay cool at night?
We hope this guide on how to stay cool at night helps you fall asleep and stay asleep. And with a highest quality Blissy 100% pure mulberry silk pillowcase in your bed, you’ll be cooler, drier, and better rested.
Do you have your own tips on how to stay cool at night this summer for better sleep? Let us know!
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- Energy Star. (n.d.). Ceiling Fan Installation and Usage Tips. Retrieved May 31, 2022, from https://www.energystar.gov/products/lighting_fans/ceiling_fans/installation_usage_tips
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- Sievers, M. (2021, June 30). How to Stay Cool at Night: 25 Tips. Casper Blog. https://casper.com/blog/how-to-stay-cool-at-night/#:%7E:text=Falling%20into%20a%20deep%20sleep,part%20of%20good%20sleep%20hygiene.
- Youngblood, T. (2021, April 20). The Best Tips on How to Stay Cool at Night. ChiliSleepTM. https://www.chilisleep.com/blogs/pillow-talk/five-ways-to-keep-your-bed-cool-at-night