Tips for sleeping in hot climates

Summertime; a time when we get our grilling game on, drinks on the terrace, and the possibility of wearing our favourite summer clothes and sandals day after day? Well, it’s fun until it is time to get a good night’s sleep.

Suddenly we are a hot, sweaty mess, tossing and turning under the sheets while desperately trying to cool off and rest. But don’t let it bother you much as there are a few tricks you can use to lower your temperature and sleep well during hot climates.

Here are some essential tips for sleeping during the hot season.

• Close the curtains during the day: It can be tempting to open the curtains all day to let in air, but it can cause the room to be hot. Try using white cotton curtains and blinds and keep them closed during the day.

• Cool the sheets: Yes, you can cool your sheets! Please put them in a plastic bag then in the freezer for a few minutes to cool them.

• Disconnect all plugs sockets: Plugs and electronic devices lose energy in the air; therefore, turning them off will help lower your room temperature, help you sleep well, and save you some money.

• Don’t take a nap: Hot weather can make you sleepy when you use your energy to regulate the temperature. It may be alluring to take a nap, but don’t! If you can stay awake during the day, you can reserve all your sleeplessness for at night, increasing the likelihood of falling asleep.

• Keep your room cool: A great way to get through hot nights is to make your bedroom as cold as possible. Close the curtains during the day so that the sun does not penetrate. It is best to keep them closed if it is warmer outside. Some people find that a fan helps keep the room well circulated. A fan stimulates the evaporation of sweat and facilitates the control of the internal temperature of the body. If this works for you, then consider getting a fan.

• Make a cold water bottle: Yes, it works the other way around: fill the hot water bottles with ice and cold water and place them on pulse points such as your wrists, neck, knees, and ankles.

• Relax: If you have trouble falling asleep, do something relaxing like reading or listening to calm music. Please avoid using your phone: the blue light makes us less sleepy, and the activity is stimulating.

• Sleep Alone: If you’re sharing a bed with a partner, consider saying giving each other space (temporarily): two bodies mean twice as much heat.

• Sleep Downstairs: Hot air rises, so if your room is on the top floor, it’s worth sleeping on the ground floor if you have space. Sleep as close to the floor as possible, by putting your mattress on the floor or using a futon.

• Stay hydrated: Drink enough water during the day, but avoid drinking too much before bed, as you don’t want to wake up at night! Be careful about taking soft drinks before going to bed, as they may contain caffeine, which is a stimulant and makes us feel more awake.

• Use the right fabrics: When the weather is hot, it is tempting to strip naked. But in reality, it’s best to wear fine cotton pyjamas that allow the skin to breathe and absorb excessive sweating. Also, make sure that the sheets are cotton rather than artificial fabrics like nylon.

• Use water spray: Giving the sheets a light water spray will help keep you cool all night. You can also spray the curtains to create a light breeze that will float in your room.

Sleeping in hot climates isn’t easy for anyone, and can cause a lot of discomforts. Hopefully following some or all of these steps can make a dramatic difference to your night’s sleep. Having a good night’s sleep is one of the most important things you can give to your body so that you function at your best!