Waking up drenched in sweat isn’t anyone’s ideal start to the day. For those who naturally run warm in bed, getting a good night’s sleep in hot weather can be a challenge. Being a “hot sleeper” can lead to restless nights, impeding your ability to rest properly. However, there’s no need to resign yourself to sleepless nights. According to experts, there are several strategies you can employ to ensure a cooler and more comfortable sleep. Here are six tips to help you sleep cooler on warm nights.
Avoid Large Meals Before Bed: Eating substantial meals right before bedtime can elevate your body temperature due to the energy needed for digestion. Martin Seeley, a sleep expert, suggests steering clear of heavy meals close to bedtime, as digestion can cause an increase in body temperature while you’re trying to sleep.
Stay Hydrated: Adequate hydration can significantly impact how cool you feel during hot nights. Jabe Brown, a health expert, highlights the importance of staying well hydrated to support your body’s cooling systems. However, be mindful not to drink too much water right before bedtime to avoid frequent trips to the bathroom during the night.
Consider Wearing Socks: Surprisingly, sleeping with socks on can aid in regulating your body’s core temperature. Jill Zwarensteyn, a certified sleep science coach, explains that wearing socks can help your body transition from wakefulness to sleep mode, facilitating better temperature regulation for improved sleep onset.
Elevate Your Legs: Elevating your legs slightly with a pillow can enhance blood circulation, reducing heat accumulation in your extremities. Tony Hu, a registered chiropodist, suggests placing a pillow under your legs while sleeping to promote better blood flow and temperature control.
Take a Warm Bath Before Bed: Contrary to expectations, a warm bath or shower before bedtime can help lower your core body temperature. This cooling effect aids in facilitating relaxation and more comfortable sleep, as indicated by sleep science coach Jill Zwarensteyn.
Limit Alcohol Intake: While alcohol might appear to induce sleepiness, its effects on your body’s natural temperature regulation can lead to disrupted sleep. Health expert Niall Sherwell advises minimizing alcohol consumption before bedtime, as it can cause blood vessels to expand, initially creating warmth but later leading to temperature fluctuations and night sweats.
By incorporating these strategies into your nighttime routine, you can increase your chances of enjoying a cooler and more restful sleep, even during warm nights.