Summers seem to be getting hotter and hotter, so the question arises: how can you get a good night’s sleep in those high temperatures and during hot nights? With these sleeping tips, we offer you some cooling relief!
Too hot to sleep?
They are wonderful those balmy summer nights. Sit outside for a long time and enjoy a setting sun. Delicious! Until it’s time to go to sleep. It’s often too hot and then you obviously have a much harder time sleeping in … recognizable?
In itself, the situation I describe is not strange, because temperature is one of the most important elements when it comes to sleep. And there are a lot of processes that regulate temperature in your body.
Your core temperature protects your organs and brain and is usually around 36 to 37 degrees Celsius. This temperature drops by about 1 degree as the sleep time approaches. This way, your body uses less energy. As you sleep deeper, your skin temperature also creeps closer to your body’s core temperature. That’s why your body radiates heat when you sleep.
As the night progresses and you get closer to the point of awakening, the distance between the two will increase again, your core temperature normalizes and your skin slowly cools down. A fascinating game that repeats itself every day. A process, by the way, that takes place within the so-called “circadian rhythm. The word is derived from the Latin language and means about a day (circa dia).
In summer, however, it is no longer so easy to lower your body’s core temperature. It is sometimes too hot in your bedroom and therefore also in your bed. To cool down, your body will perspire or in other words, you will suffer from night sweats.
How can you sleep better during the summer? 4 tips!
Sleeping well during the summer can be a challenge, especially when excessive heat interferes with your sleep. Fortunately, there are a few tricks and tips to sleep better during warm nights.
Tip 1: A lukewarm shower before bedtime
A lukewarmshower just before you go to sleep can help regulate your body temperature downward and help you relax before you go to bed. Your blood vessels dilate and your body will want to reduce your body heat this way.
Also make sure you choose breathable bedding. For example, made of:
- cotton
- tencel
- bamboo
- linen
This reduces heat buildup in bed. Use thin, light and very heat-regulating duvets or remove the filling from the cover and sleep only under your bedding.
Tip 2: Keep your bedroom cool
Of course, installing an air conditioner is an ideal solution, however, you can also cool by using a fan. If necessary, hang an ice bag in front of the fan.
Leave a window a jar for air circulation. Although it is important that in that case the outside temperature is not higher than that in your bedroom. Blackout curtains are recommended in that case. They help to keep out the daylight, especially in the early morning hours.
Tip 3: Keep your regular sleep rhythm
It is tempting to stay up longer, after all, it stays light longer. Or maybe you wait for the evening to cool down. However, our biological clock likes regularity. Thus, your sleep-wake rhythm remains unchanged and the production of melatonin, for example, occurs at about the same time.
It is important to be consistent with your sleep routine so that your body gets used to a certain sleeping pattern, even in the summer.
Tip 4: Avoid alcohol and caffeine
Just another glass of wine on the warm evening. Lovely to end a day. Unfortunately, it is often disastrous for a good night’s sleep. Avoid (a lot of) alcohol and caffeine, especially in the evening, just before you go to sleep. Both substances are broken down by your body during sleep, can disturb your sleep and make it difficult to fall asleep.
What temperature is too hot to sleep?
In the summer, it is soon too hot to have a good night’s sleep. This is because our body likes to cool down during the night to save energy. Cooling down our body helps us to have a good night’s sleep. Also check the average temperature by month to know which nights get hottest.
For proper sleep, your room should actually be the following temperature. Do you have air conditioning? Then you can set the temperature to these temperatures in summer:
| 17 degrees | Good |
| 18 degrees | Perfect |
| up to 20 degrees | Good |
| Above 20 degrees | Too hot |
The ideal bedroom temperature is linked to your choice of comforter. Is your bedroom warm? Then choose a summer version, an extra thin summer comforter, or sleep only under your cover with no filling. If you sleep with air conditioning, then your duvet can always stay the same…,
Why do you need less sleep in the summer?
Well, exposure to natural light does play an important role in this. Natural light occurs earlier in the morning and during the evening hours the sunlight lasts longer in summer. As a result, the production of the sleep starter melatonin also starts later. So it takes longer before you become sleepy. According to sleep researchers, this would cause you to sleep up to 10 minutes less per night.
Some people experience this more than others. They wonder why they sleep poorly in the summer. Often the sunlight makes them more active in the morning, while in the evening they struggled to fall asleep. This creates a temporary lack of sleep; the seemingly active mornings mask it somewhat, but you may feel tired over time. Good blackout in your bedroom and maintaining regularity is usually a good solution. It is best to get up consistently around the same time, even if you find it a little harder to fall asleep. Falling asleep will become easier and easier after a few days.
Conclusion
Remember that a good night’s sleep is essential to your overall well-being, especially in the summer when warm nights can affect the quality of your sleep. With these tips and tricks, hopefully you can enjoy refreshing and restorative sleep, even during balmy summer nights.
Go into summer well prepared and make sure you have everything you need to help your body and mind relax and sleep well. Don’t let that summer heat be an obstacle to a good rest!
Sleeping tips warm nights: Frequently Asked Questions
Hoe krijg je het snel koud in bed?
If it’s hot at night, and you don’t have air conditioning, for example, you can hang an ice bag behind the fan. You can also apply some lukewarm water to your body to cool down.
Is slapen met airco gezond?
Sleeping with an air conditioner is not a problem. Avoid cold air flowing directly to your body; the draft can cause mild symptoms such as coughing or muscle pain from a cold neck or back. Also, make sure the air conditioning unit is not dusty or dirty.
Is een warme slaapkamer gezond?
It is not good to sleep in a bedroom that is too warm. This is because our body needs to cool down at night for a good night’s sleep. It is best to sleep in a room around 18 degrees. Too warm is not directly unhealthy, sleeping poorly is.
