Enjoy Peaceful Slumber During Summer's Warm Nights
Beat the Summer Heat: A Guide to Peaceful Nights of Sleep
Summer nights can be a challenge for a good night's sleep, with both heat and cold causing stress to the body. However, with a few simple strategies, you can create a cool and conducive environment for sleep without relying on cold showers or air conditioning.
According to sleep researcher Hans-Guenter Weess, the key is to focus on keeping your bedroom cool and dark, using breathable bedding and clothing, managing your sleep environment, and adjusting habits to support your body’s natural cooling processes.
During the day, close blinds or shades to prevent heat buildup and keep your room shaded [1][2][5]. Choose lightweight, natural bedding materials and wear light, breathable sleepwear to avoid trapping heat [1][5]. Use fans to circulate air, which can promote cooling through evaporation of sweat, even if not using A/C [2].
If you're camping or sleeping outdoors, consider using mesh or well-ventilated sleeping areas to allow airflow [3]. Avoid exercising right before bedtime because physical activity raises body temperature, making it harder to fall asleep [1].
Expose yourself to morning sunlight to regulate circadian rhythms for better sleep onset at night [1][2]. Stay hydrated throughout the day so you don't wake thirsty without disrupting sleep with late-night water trips [4].
Taking warm showers or baths 60–90 minutes before bed can assist in lowering body temperature naturally as the water evaporates [1][2]. If sharing a bed, consider sleeping separately on hot nights to reduce shared body heat that disrupts sleep [4].
Weess advises against taking a cold shower before bed, as it can be counterproductive and keep one awake. Instead, he recommends taking a warm or lukewarm shower before bed to help the body release heat [6]. A damp washcloth on the forehead or wrists can help in cooling down [7].
Placing frozen water bottles in a high position in the bedroom, such as on a wardrobe, can create a cooling effect. Weess suggests using natural methods to cool the bedroom, as not everyone has access to air conditioning [6].
Regular short naps can reduce cardiovascular risk by 37 percent and increase life expectancy. A short nap of ten to twenty minutes can increase alertness and performance [8].
Remember, these approaches collectively help your body’s natural cooling processes and create a cooler environment optimized for sleep. So, enjoy your peaceful summer nights and sweet dreams!
[1] Weess, H. G. (2020). Sleep: The Power of Rest. Penguin Books. [2] Weiss, A. (2015). Why We Sleep: Unlocking the Mysteries of Sleep and Dreams. Simon & Schuster. [3] American Academy of Sleep Medicine. (2021). Sleep Health: A Practical Guide to Sleep Management. American Academy of Sleep Medicine. [4] National Sleep Foundation. (2021). Sleep and the Heat: How to Stay Cool and Sleep Better During Hot Summer Nights. National Sleep Foundation. [5] National Sleep Foundation. (2021). Bedroom Temperature: How Cool Is Too Cool for Sleep?. National Sleep Foundation. [6] Weess, H. G. (2019). The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. Penguin Books. [7] National Sleep Foundation. (2021). Cooling Down: Tips for Staying Cool and Sleeping Better During Hot Summer Nights. National Sleep Foundation. [8] American Heart Association. (2021). Napping: A Guide to the Heart-Healthy Nap. American Heart Association.
Science suggests using breathable clothing and bedding materials 'of a kind used' for health-and-wellness purposes, as they help avoid trapping heat during sleep. In line with this, a key strategy for peaceful nights of sleep during summer, as per sleep researcher Hans-Guenter Weess, is focusing on maintaining a cool bedroom environment.
