Much of the world is facing record-breaking heat this summer, and we understand how tough it can be to fall and stay asleep amid these hot conditions!
Did you know that the average bedroom temperature of our users in July and August is around 75 degrees F? While this is likely still a bit cooler than the outdoor temperature, it is actually far above the recommended 60-68 degree F bedroom temperature range for sleep.
What’s more, SleepScore data shows that when our users sleep in a room at 65 degrees F or lower sleep about 30 minutes longer than those who sleep in a room at 77 degrees F or higher. And the warmer it gets, the more that sleep is impacted.
It’s well known that temperatures that are too warm or too cool can have a strong impact on sleep, and that bedroom temperatures peak in the summertime. When your bedroom is cool, you’ll set yourself up for a better night’s sleep. But if you can’t get your room cool, due to energy costs or lack of AC, we’ve compiled some handy hacks to cool off.
If you’re one of the many feeling sweaty and uncomfortable at night, these hacks are for you!
How to sleep better in the heat
Many of us don’t have the luxury of central air in our homes. But these handy tricks you can help keep you cool so your Zzzs come with ease.
- Put your sheets in a plastic bag and stick them in the freezer for a few minutes in the evening. Once you put them on your bed, wait a minute or two before getting into bed. They’ll feel nice and refreshing when you place them back on your bed.
- Have a sleeping partner? Try splitting up for the night so you can spread out in bed. Sleeping with your limbs extended can help reduce body heat.
- If your ceiling fan has adjustable settings, make sure you can feel the air blowing down on you. In some cases, your fan may be pulling air up instead of down and you can adjust the direction of the blades.
- Wear loose-fitting PJs, or rock your birthday suit!
- Feeling adventurous? Get in touch with nature and sleep in a tent in your backyard. Unzip the windows and let the night air whisk you away to sleep. Just note that sleeping outside means new sounds, light levels, and a different mattress- so use your best judgment.
- Make a DIY air conditioner: place a small fan in front of a bowl of ice or a cool window and voila: you have cool air circulating in your room!
- Before you hit the lights for bed, get a cool cloth and apply it to your neck, wrists, and behind the knees. This can cool you down fast.
- Try a luke-warm shower at night to rinse off the day and cool off the body. Make sure it’s not so cold that it jolts you awake right before bedtime though!
- If your bedroom is on the second story, try relocating to the couch or the guest bedroom on the bottom floor. Heat rises, so it’ll be cooler when you stay low!
- Fill an old sock with raw rice and place it in the freezer for an hour. The compressed rice will hold the cool from the freezer for a while, so you can fall asleep while it’s still cold, without the condensation of a bag of ice. If you need an extra insulation layer, place inside another sock at room temperature. You can also try one of our favorite cooling products- the Hot Cherry Pillow, perfect for popping in the freezer before bed.
The optimal sleeping temperature
Experts suggest between 60 and 68 degrees Fahrenheit as the best temperature for sleep. This allows your body to stay cool and enter all the sleep stages easily. But we understand if this is tough to achieve due to high energy costs. If your neighborhood is cool enough in the evening, try opening your house up at night to let in the fresh air. Then close her up first thing in the morning! This might help keep everything cooler for a little longer.
Do you have your own summertime sleep tricks? Let us know on Twitter @sleepscore!