As the hotter weather sets in, you might be finding it harder to get a good night’s sleep. Hot nights can have a massive impact on your sleep quality – which is directly linked to your overall health. Check out our tips below to avoid being sleep-deprived - so you can enjoy improved cognitive performance, better memory, and an easier time focusing during the day!
Why is it so hard to sleep when it’s hot?
Much of the reason we have difficulty nodding off during hot, muggy nights relates to the production of melatonin in our bodies. This hormone helps regulate our sleep cycles between 10pm and 5am by slightly dropping our core body temperature. But this process is interrupted when our core temperature is too high.
Tips to fall asleep faster in hot weather
Getting to sleep and staying asleep during a heatwave can be tricky. Here are some handy tips for keeping cool, so you can rest easy and wake up feeling refreshed with more energy.
Invest in a cooling mattress
Cooling mattresses are specifically designed for people who have difficulty staying cool throughout the night. The comfort layers, support cores, and cover fabrics of a high-quality mattress draw heat away from your body, regulating your body’s temperature.
Stay hydrated
Staying hydrated is always essential, but even more crucial during the summer months. Drinking plenty of water helps your body stay cool, which aids with getting a good night’s sleep.
So, drink some cold water before you go to bed. You can even keep a glass of ice water beside you – or a water bottle from the fridge.
Fullair Tip! During extra dry and hot seasons, keep a water spray mister handy to spray on your face to cool down if you wake up during the night.
Turn the on AC or use a fan
Your room’s temperature can make a massive difference to your sleep quality. If you’re lucky enough to have an air conditioner, it’s a wonderful way to help you get to sleep and stay asleep. A cool temperature between 15.6 and 19.4°C will help you get the most comfortable sleep.
If you don´t have air conditioning, place a fan in front of an open window. This will keep fresh air gently moving while drawing hot air out of the room.
Fullair tip! Place a bowl of ice cubes in front of the fan, and the breeze will send a nice, cooling mist your way.
Change your sheets
Good-quality bed linen with natural fibres allows your skin to breathe. Linen, bamboo fibres or cotton sheets are the best for absorbing sweat.
Fullair tip! On a super hot night, place your sheets into a plastic bag and pop them in the freezer while you follow your pre-bedtime routine. Then, make your bed and enjoy the temporary relief as you settle down for the evening.
Draw the curtains
During warm weather, try keeping your bedroom curtains, blinds, and windows closed throughout the day, especially when the sun hits that side of the house. If it’s a slightly windy day, keep your curtains drawn but open your windows; you’ll get a lovely breeze blowing through your room.
Take a cold shower
Taking a cool shower right before bed can slightly lower your body temperature, making drifting off to sleep far easier.
Fullair tip! Fill a hot water bottle with ice and chilled water and place it on your pulse points, such as the head, neck, wrists, knees and ankles.
We know heat rises, so if your bedroom is on the top floor, you may want to consider sleeping downstairs in summer.
Choose a comfortable, supportive mattress
Sleeping on the right mattress goes a long way toward beating the heat for a better night’s sleep. Fullair’s mattresses have a thermoplastic core composed of 90% air that circulates freely to keep you comfortable when sleeping year-round, no matter the temperature.
Browse our range of premium-quality mattresses for the whole family or purchase a mattress topper to upgrade an existing mattress. Enjoy a 10-year warranty and a 100-night trial – we'll take it back if you don't like it, no questions asked.
