Feeling hot and bothered but no air conditioning to cool you down? Warm weather is a blessing during the day, but it can be a curse when it comes to dozing off in the evening.
We all know how important sleep is, so it's essential you're able to get some solid hours of shuteye, whatever the weather.
Luckily for you, we're here to help! Today we're sharing 17 easy ways to make sleeping in hot weather easier when you don't have the luxury of air con.
Ready? Pop your PJs on and let's get started.
1. Go veggie
This one may come as a surprise, but eating less meat in the hot weather may help you keep cooler.
Eating meat increases your metabolic rate, which may be good for your diet, but not for your body temperature.
Have one less burger at your next barbeque and load up on salad instead if you're serious about staying cool.
2. Keep the lights off
Keeping the lights off is obvious when you think about it, but something few of us will remember to do.
Any light source, whether that be a chandelier or a spotlight, will give off heat. Whilst it isn't enough to keep you warm during winter, in hot weather, you'll really notice an extra degree or two.
Use natural light whenever possible and as few lights as possible during the evening to keep rooms cooler.
3. Shower before bed
You may find that during hot weather, you need to take more showers than usual.
This isn't only due to an increase in perspiration (and resultant smelliness!) but also to help keep you cool.
A cool, two-minute shower before bed will help you to feel fresh and keep your body temperature low before you turn in for the night.
4. Cotton sheets to keep you cool
If you were ever tempted to invest in some high-quality cotton bed sheets, now's your chance.
Cotton is much more breathable than man-made fabrics, and it will prevent you from getting stuffy in your sheets in the hot weather.
Go for as high a thread count as your budget will allow. Often high-quality bedsheets will last years, so don't be afraid to splurge a bit!
5. DIY your own air con
No air conditioning? No problem!
A surprisingly effective solution can be made with ice and a fan.
All you need to do is either fill a baking tray with water and freeze, or fill it with pre-made ice cubes. Place the tray underneath your desk fan, and it will blow a well-needed wave of icy cold air around your room.
6. Sleep like a starfish
Hogging the bed is usually frowned upon, but in hot weather, it's worth making the exception.
Spreading your body out will increase its surface area, and give heat a better chance of escaping
Just don't tell your partner about this trick - there may not be enough room for two starfish!
7. Cold compress
We've all popped a damp flannel on our head to reduce a high temperature at some point.
Don't just save this for when you're ill - a cold flannel will also help to keep you cool when trying to get to sleep at night.
If you want something that lasts longer in hot weather, freeze a bag of grains such as rice or barley. This DIY cold compress will stay cool for up to 30 minutes, giving you plenty of time to doze off.
8. Unplug your electrics
Most of us don't think twice before plugging our phones, laptops and other devices into charge at night.
However, in hot weather, you'll feel the impact of even the smallest amount of extra heat given off by electricals.
If you can, try to keep your charging to the daytime or early evening, and, if at all possible, keep devices out of the bedroom at night.
9. Sleep alone
The sad truth of it is, two bodies make more heat than one.
If it's reached unbearable temperatures and both you and your partner are struggling to sleep, it may be worth one of you moving into the spare room until things have cooled down a bit.
10. Exercise in the morning
Exercise = heat.
With that in mind, it's best to do your exercise as early as possible if you want to get to sleep at night.
Exercising in the morning is preferable, but if that's not possible, opt for early evening. Once you're done, cool down naturally in a cold space for as long as you can, then take a cold shower.
You should be - just about - back to normal by then!
11. Freeze your sheets
Depending on how much time you have in the evenings, you may decide to go the extra mile and cool your actual sheets down before diving into bed.
Popping them into the freezer for a while before bedtime is a sure-fire way to combat heat.
If you don't have time to do the lot, place your top sheet in the freezer in the morning, and pull it out before you go to bed to save on time.
12. Tactical fan positioning
Don't just put your desk fan anywhere - well-considered placement will really make a difference on those hot summer nights.
If possible, place your fan next to a window so it blows the air coming in across and around the room.
13. Cotton pyjamas
Despite popular belief, sleeping in the nude when temperatures skyrocket isn't the best solution.
Without clothes, sweat will sit on the skin and have nowhere to go, making you hotter, not cooler.
The best option is to invest in some high-quality cotton pyjamas, which are breathable and will actually wick sweat away from the body, helping to keep you cool.
14. Cold feet
Our feet and hands have large surfaces areas which are covered in blood vessels. When we get hot, they're able to bring large amounts of blood to the surface to regulate the body temperature.
This means, if it's hot when you're trying to nod off, you should prioritise your feet over anything else. A quick, cold foot bath will have a surprising impact on your whole body, as will keeping feet uncovered by lifting the sheet off of them.
15. Sleep downstairs
You probably remember being taught this in school - heat rises.
This is the case in our homes too, that's why you may notice the downstairs rooms are much cooler than those upstairs.
Unfortunately, there's not much you can do about this, apart from using it to your advantage.
If possible, sleep downstairs during hot weather. It may be a bit of a faff getting settled, but it will be worth it when you get your eight hours in.
16. Cold water bottle
We've all heard of hot water bottles, but what about using your water bottle to stay cool in hot weather instead?
All you need to do is fill and freeze your water bottle in the morning. Pop it into your bed at night and it will prevent your bed from becoming a furnace!
17. Put a wet sheet over the window
We've got a bit of a wacky one to finish.
In hot weather, you'll need fewer sheets on your bed - why not use them elsewhere?
Dampen a sheet and hang it over your open window. When the air blows in, it will be cooled down as it passes through the sheet.
Who else is looking forward to a good night's sleep tonight? Let us know how you keep cool in the comments below!
I bought a gel pillow that I pop in the fridge (Not in the freezer!!) during the day and when I go to sleep I put it on top of my pillows. Makes a big difference!
That sounds great, Anita!
The blue blocks used for your coolbag freeze them then slip them under your pillow they will cool the pillow down and last most of the night your head gives off a lot of heat so it makes a lot of sense to cool this part of your body down to cool the rest of the body down!!
We'll have to give this a go, Paul. Thanks for telling us!
If you have an attic open the hatch, mine has been open all through the summer heat, no problem sleeping.
That's a great idea, Sylvia!
If it becomes impossible go to the cheapest hotel near you with air conditioning. One night can make all the difference.
We love this, Christine! We deserve a night at a 5* hotel for battling this heat.
Don't forget to lift open your loft if you have one as heat will rise thru there to help keep you cool.
That's a great tip, Heather!
???????????? Thank you So much, I am premenopausal & having a very difficult time in all the heat, your tips are gold dust ???? I am trying to avoid the HRT & do it naturally. Jo. ????
Hi Jo, we're glad you found the tips useful!
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