Struggling to Sleep on Hot Summer Nights?
Stay Cool, Sleep Deep & Beat the Summer Heat
Long summer days bring extra sunlight, joyful activities, and vibrant energy. Yet, many of us are struggling to sleep on hot summer nights, feeling like a good night’s rest is just out of reach. Rising temperatures, lingering daylight, and shifts in routine can disrupt our natural sleep cycles, leaving us restless precisely when we need to recharge the most.
If you’ve ever tossed and turned on a humid July night, you’re not alone! This season, let’s explore trending natural ways to stay cool and get the restful sleep your body craves.
Embrace a Cool Environment & Bedding
Your sleep environment plays a big role in regulating body temperature. You’ll sleep better when you maintain a cool room temperature and switch out heavy winter linens for breathable, moisture-wicking options.
Ideal Room Temperature
Personally, I need the room temperature to be cooler. I was surprised that Healthline suggests a temperature of around 65°F (18°C) for better sleep. Why, you ask? Sleeping cooler encourages deeper, sounder sleep. As we sleep, our bodies naturally lose temperature, which promotes deeper rest. You’ll fall asleep faster, and your body won’t be trying to regulate itself.
Here are some ways to keep cool without running up a high electricity bill:
Bamboo or Eucalyptus Sheets
These are known for their silky feel and innate ability to pull heat away from your skin.
Cotton Percale Sheets
These lightweight and crisp sheets have a weave that allows air to flow freely.
Cooler Sleepwear
Bamboo sleepwear is cooling, 3.5 times more breathable than cotton and softness comparable to silk and finer than cotton.
Cooling Gel Pillows or Mattress Toppers
These can absorb excess heat and keep your head and body cooler through the night.
Time to Unwind
Sunset is your cue to slow down and prepare for rest. Begin with an electronic detox. Stop computer, TV, and phone screen time two hours before bedtime. The electromagnetic fields (EMFs) emitted by these devices can confuse your pineal gland, making it harder to sleep.
Replace screen time with reading a book or journaling to release the day’s events, prepare for the next day, or track your gratitude. Meditation and stretching benefit not only your body but also clear your mind of daily stresses.
Sipping soothing herbal teas about an hour before bedtime can also help you relax. You can choose from a variety of options known for their calming properties. Peppermint tea offers a refreshing and naturally cooling effect, while Chamomile tea is gentle and widely recognized for its calming qualities. For promoting relaxation and stress relief, consider Lemon Balm or Lavender tea. Each of these natural infusions can contribute to a more peaceful evening, helping you unwind before bed.
Of course, avoid caffeinated beverages in the evening and opt for caffeine-free blends that help you unwind.
Cool Off Your Body
Take a cooler shower in the evening. It not only brings your body temperature down a bit but also helps you relax. It’s a signal to your brain that it’s time to wind down and prepare for sleep. Plus, it releases stress and helps you to relax. Make it comfortable for you.
Smart Room Strategy Tips
Fan Placement
If you’re in an extremely warm area and your air conditioning isn’t quite doing the trick, consider placing a fan with a shallow bowl of ice in front of it to create a cool breeze.
Darkness Matters
During the summer months, we have longer days of sunshine. It’s important to keep your room as dark as possible. Use light-blocking curtains to further minimize external heat and light.
Sleep Lower
Temporarily placing an air mattress on the floor can offer relief from the heat. Since hot air rises, sleeping closer to the floor will help you stay cooler.
Embrace Nature’s Rhythms
Adapt your circadian rhythm for the longer days. The longer days of summer encourage us to be active and joyful, but it’s equally important to honor your body’s need for quality rest. Consider dimming the lights in your home as evening falls; this helps cue the release of melatonin, your body’s natural sleep hormone.
Things to Reflect Upon
Good sleep in the summer is possible. Sometimes, it just takes a little creativity and self-care. From cooling your body and bedroom to sipping soothing teas and crafting a gentle evening routine, these natural strategies can help you beat the heat and rise rested for each sunny day.
Sweet (and cool) dreams!
Need Some Guidance?
As a Certified Wholistic Health Coach, my approach extends beyond physical health to encompass the transformation of your mindset as well. I can offer a customized wholistic natural strategy to optimize your health including guiding you to a clean toxic-free diet and environment. You will be healthier, more productive. and enjoyable life. Contact me for coaching via email or schedule a complimentary consultation appointment today.