Sleep cooler for better health

At the end of the day, when work is over, the kitchen is clean, homework is done, the promise of blissful sleep awaits. But for many people, a good night’s rest is difficult to attain, especially during the hot days of summer, and this can have an impact on overall health.

Studies performed here and other countries have found that rising heat affects the quality of sleep, and that the most effective way to get restorative sleep is to create a cool environment that will lead to fewer interruptions.

 Thermostat

The ideal temperature for comfortable sleep is between 65 and 75 degrees. This can be difficult to achieve when the low temperatures outside are in the 90s, but experts recommend setting the air conditioning at 78 and using fans, but that may be too hot for some. For those without central air conditioning, they recommend a ductless system that is less noisy than a window unit. Make sure you keep blinds and curtains closed during the day to keep the room from getting too hot.

 The key is to play with your thermostat until you find your ideal temperature, keeping in mind a good balance between what your system can provide and how you can adapt other aspects of where you sleep.

Ceiling fans are common and good for circulating air, but sometimes, a smaller fan on a nightstand that’s directed at your face can provide enough personal cooling to bring down the temperature.

Your bed

The comforter that keeps you cozy during the colder months might not be the best choice for sleeping cool in summer. Look into sheets that are moisture wicking like those made from bamboo or linen.

There are cooling mattresses and mattress toppers in the market at different price points that some people find helpful with staying cool at night.

A cooling pillow made from materials designed to circulate air or whisk heat away from your body is helpful. Some pillows also have a cooling gel side that helps the temperature from rising while you sleep.

What you wear to bed can also make a difference. Light nightgowns or pajamas made from moisture wicking fabrics can help keep you cool.

Your body

Try not to do activities right before bed that might increase your body temperature. Exercise maintains your body temperature high, so exercising close to bedtime will not let your body cool down. You might also want to take a cold or lukewarm shower before bedtime to bring down your core body temperature and help your body start its natural cooling down process.

This process is also aided by hydration. That doesn’t mean that you have to drink extra water at night, but that you drink plenty of water throughout the day to avoid getting dehydrated, which also increases our body temperature in addition to causing other problems.

These accommodations to deal with the heat along with a consistent sleep schedule, will help you get the amount and quality of sleep you need to wake up refreshed and be healthy.

Source: National Institutes of Health, Instituto de Salud Global