How to stay cool at night -- and how to stay cool while sleeping -- is the ongoing issue we're looking to solve here at ChiliSleep™!
It's a fact, getting hot while sleeping can drastically affect your ability to get a great night's sleep. Various factors cause you to sleep hot at night. While sleeping in a cold room is nice, leaving the AC on all night can become expensive.
The ideal temperature for sleep falls between 60 and 67 degrees Fahrenheit. When the temperature gets higher than the recommended temperature, that's when it can become challenging to fall asleep.
Learn how to keep cooler at night with the tips below.
How to Cool Down Before Bed
We've touched on this in the past, but there are various ways that you can cool down your body before bed.
Take a Warm Shower or Bath
Taking a warm (not too hot) shower or bath can lower your core body temperature. While your body temperature will initially increase in the shower, your body will start to cool down once you get out. But, make sure that the shower or bath is lukewarm rather than hot or cold. Research shows that taking a warm shower or relaxing bath, ideally 90 minutes before bedtime, can help you fall asleep an average of 10 minutes faster than usual.
Eat Small Meals Before Bed
You should avoid eating heavy foods before bed. They tend to be full of spices, carbs, and fats that can take more energy for your body to break down. Your body is not meant to digest foods while you sleep; not only could this lead to potential weight gain, but it could lead to heartburn and poor sleep.
Consider healthy meals, including salad, fish, or chicken. But, if you cannot fall asleep and need a snack, there are some excellent options, including pretzels, almonds, bananas, and yogurt. You can always choose a glass of cold water to cool down and curb hunger before bed.
Drinking Alcohol Before Bed
Everyone enjoys a good drink every once in a while, whether it's a craft beer, an elaborate cocktail, or a glass of fine wine. Consuming alcohol before bed can decrease the likelihood of good sleep, but it may cause acute physiological changes, such as raising your body temperature or causing skin flushing. Second, alcohol is dehydrating to the body, making you feel hot and can lead to night sweats. More about alcohol and sleep.
Exercise Early in the Day
When it comes to exercise, it's recommended to do it earlier in the day. A study done by Appalachian State University followed three groups exercising at 7 am, 1 pm, or 7 pm 3-days per week. The study found that the participants who got the deepest, longest sleep exercised in the morning. If your daily routine only provides the evening to exercise, it's best 90 minutes before bedtime. Doing so will help your core body temperature and endorphin levels return to favorable levels to sleep.
There are plenty of advantages of exercising in the morning since it can shift your circadian rhythm making your body more alert in the morning and more tired in the evening.
Cooling Down a Room
Sleep environment plays a significant role in your body temperature before bed. If your bedroom gets warm leading up to bedtime, below are some helpful tips to decrease the room temperature and how to sleep cooler.
We all love homemade meals. But, when it's hot outside, a great method to cool down a room can be done by limiting the amount of time cooking indoors. Cooking in the morning or early afternoon is a way to drastically reduce a room's temperature. Rather than using the oven, there are other cooking methods, such as instant pot, crockpot, outdoor grill, and more, than using the stove.
Ceiling Fan: Counterclockwise
A ceiling fan can not only cool you but can help cool a room. During the warmer months, you should have your ceiling fan in the counterclockwise direction. How do you know it's in the right direction? While standing right under the fan, you should feel cooler air. The airflow generated creates a wind-chill effect, making you "feel" cooler and helping cool the room over time.
Tip: During the colder months, it's recommended to set your fan to rotate in the opposite direction: clockwise. By doing so, the fan will push the air upwards so that the heat can circulate and keep you and the room warmer.
Window Blinds and Curtains
Did you know that windows can let in about 25% of the summer heat? Closing your window blinds or curtains can help keep your room cooler during those hot summer days. Keeping them closed during the day will reflect the heat radiating through the windows.
How to Stay Cool While Sleeping
Can't seem to fall asleep on hot nights? You're not alone. Below are some helpful tips you can try out on how to stay cool at night while sleeping.
Invest in Cooling Technology
If you are sleeping hot and waking up from sweating during the night, you may want to explore cooling mattress toppers. When sleeping hot, our bodies release heat into the bedding and mattress. By manipulating core body temperature, it allows quick access to uninterrupted, deep sleep. Quality sleep enhances overall health and wellness.
Find The Perfect Spot For Your Bed
Sleep cool! Not only is it essential to keep your body cool at night, but do you know how to keep your bed cool? It's recommended to keep your bed away from the window or in a shaded area of your room. Since heat rises, if your bedroom is on the second or third floor of your house, consider moving to a lower level for a cooler environment.
Flip To The Cool Side Of The Pillow
Have trouble finding a pillow that stays cool all night? We know there's nothing worse than waking up to a hot pillow at night. When it comes to cooling your pillow, you have a few options.
- Flip the pillowcase throughout the night
- Purchase cooling pillowcases
- Freeze your sheets
Consider a stay cool pillow, providing ventilation holes throughout the memory foam pillow to help improve airflow, keeping your pillow cool at night.
Freeze The Sheets
It's time to upgrade your bed sheets. Cool bedsheets will also play a role in your ability to sleep better during the summer months. If you want some immediate cooling relief when you're getting ready for bed, some recommend putting your bedding in the freezer. Although the sheets won't stay cool for an entire night, they'll at least stay cool during the first 30 - 40 minutes when you're trying to fall asleep.
The Egyptian Method
Running out of time to stick your sheets in the freezer? Another popular option to keep your bed cool at night is The Egyptian Method. It could also work! This technique refers to how Egyptians would soak a sheet in water, then wring it dry so that it was damp. As the water evaporated, they would stay cool while falling asleep. This method can also be applied to socks, washcloths, and more.
Clothing that you select can play a role in body temperature. The secret to staying cool is the fabric you wear. Choosing the right type of clothing materials can help you stay cold sleeping. Shop for loose-fitting cotton, moisture-wicking, silk, or bamboo-based clothing. They tend to be more breathable than other materials.
Take Control of Your Sleep Temperature
So, you want more than relocating your room, frozen or wet sheets, or a cool pillow? What if you've purchased a cooling mattress or a pad?
Keep in mind that most cooling mattresses have a maximum impact of 2 degrees in temperature difference. If you want to take more control of your sleep temperature, look no further than ChiliSleep.
Our cooling mattress pads keep you cool and let you operate your sleep system from 55 to 115 degrees Fahrenheit.
Whether you choose the Dock Pro, Cube cooling mattress pad, the app-controlled OOLER cooling mattress pad, or the chiliBLANKET cooling weighted blanket, all work well on top of mattresses and mattress toppers to help you sleep cool at night while sleeping!
It's important to keep cool at night. Getting a restful night's sleep is so important. If you haven't yet, follow our tips to help you cool down at night.