Buzz
As someone who’s had to live without air conditioning, I’ve learned a thing or two about how to survive the heat while trying to get some sleep. Growing up in the sweltering summer heat of the Mid-Atlantic, where temps could easily exceed 75°F at night, I didn’t have the luxury of convincing my dad to install window AC units. But instead of suffering, I found ways to sleep in these conditions—and now I’m sharing my top six tips to help you fall asleep when the summer heat has you tossing and turning.
Try putting a fresh pair of socks in the fridge. Though it sounds a bit bizarre, a study from the National Library of Medicine showed that cooling your feet can help reduce the strain caused by heat. If you’re not a fan of wearing socks while sleeping, consider chilling your pillowcases or sheets instead to get the same cooling effect.
If the heat is making it hard for you to sleep, you can also chill your feet by keeping socks in the fridge. It’s a quirky solution, but research from the National Library of Medicine has shown that cooling your feet can effectively combat heat strain. Alternatively, if you prefer not to wear socks, cooling your sheets or pillowcases can work just as well.
Make sure to stay hydrated. You've likely heard all sorts of myths about dehydration, but this isn't one of them. Be sure to hydrate properly before going to bed, as research indicates that dehydration can negatively impact your sleep. Staying hydrated helps your body sweat, which is key to keeping cool through the night.
Pick the right sheets. Summer isn't the season for heavy blankets or thick quilts, but your choice of sheets can significantly affect the quality of your sleep. Opt for breathable, lighter materials like cotton, linen, or bamboo in the summer. Store away your wool or flannel sheets to ensure a more comfortable night.
Consider investing in a quality mattress. It’s up to you to decide if now is the right time to get a new mattress (though it probably is). However, if the mattress you're using is trapping all your body heat, it’s not helping your cause. Look into mattresses designed with cooling features to keep you comfortable during the heat.
Take a cold shower right before bed. We've already discussed the ideal shower time, but have you considered the timing of your shower? If you're usually a morning shower person, switch things up and take a cool shower just before bed. This will help lower your body temperature and ideally keep you cool long enough to fall asleep.
Put a frozen water bottle under your pillow. While it might seem simple, placing ice under your pillow will indeed help cool you down. Just be sure to use an airtight water bottle to prevent waking up in damp sheets. Fill the bottle only two-thirds full before freezing it, as overfilling could cause it to burst when the ice expands.
