As the summer season approaches, you may find yourself struggling to fall asleep while tossing and turning in the bed covers. The heat can make it challenging for our bodies to cool down, disrupting the relaxation process. However, recent research highlights the importance of a good night’s sleep, as it can reduce the risk of early death by 40 percent. In order to help you stay cool during the night, sleep experts have shared some lesser-known tips. Let’s explore them.
First, sleep expert James Wilson suggests using a hot water bottle with tepid water on your feet. This might seem counterintuitive, but it actually raises your core temperature slightly. When you get into bed, your core temperature will drop, aiding in the process of falling asleep.
Another technique is to submerge your feet in a bowl of lukewarm water. Like a hot water bottle, this provides long-lasting coolness. However, it’s essential to avoid using ice-cold water, as it can shock you awake and make it harder to fall asleep.
To create a cooling breeze in your room, place a bowl of ice in front of a fan. This will generate cold air instead of circulating the existing warm air.
For a refreshing sensation, consider freezing your pajamas in an air-tight bag in the fridge or freezer before bedtime. You could also try putting your pillowcase in the freezer to help keep you cool throughout the night.
While sleeping naked may be tempting, UK psychologist Suzy Reading advises against it. She explains that sweating accumulates on your skin without being absorbed by clothing fibers, preventing the cooling effect. Instead, opt for loose-fitting and airy garments made of natural fibers like cotton, silk, eucalyptus, or bamboo, preferably in lighter shades.
Leaving your hair damp after showering can also help you feel cooler for a longer time, so put down the hairdryer.
Breathing techniques can play a role in cooling the body. Sitali breathing, a yoga practice, is known for its cooling abilities. Try doing this technique while seated, curling up your tongue like a straw and taking slow, deep breaths.
Be mindful of your food choices before bedtime. Spicy foods, fermented foods, citrus fruits, cured meats, and aged cheeses contain tyramine, an amino acid that increases brain activity and can make it harder to fall asleep. Opting for a light evening meal helps mitigate the extra heat generated during digestion.
If you sleep with a partner, consider using separate blankets to optimize your sleep environment. Snuggling up may seem appealing, but body heat transfer can disrupt your sleep. By using individual coverings, you can tailor the temperature to your preferences and reduce any bedtime tug-o-wars.
California meteorologist Jodi Kodesh suggests using aloe vera before bed as a cooling alternative to a cold shower. Aloe vera reportedly absorbs into the body four times faster than water. Apply it all over your body just before bedtime for a refreshing effect.
By implementing these smart and creative tips, you can enjoy a cool and restful night’s sleep during the summer months.
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