How To Get A Good Night's Sleep During The Summer
At Hypnos, we've been handcrafting sustainable beds and luxury mattresses to help people get the best possible sleep for 120 years, so we know a thing or two about sleeping when it’s hot! Plus, we have our resident sleep expert, Natalie Pennicotte-Collier [MSC, MBCT, D.CHyp, MNCH, DHybKG, Reg CNHC], to offer the best advice on getting a good night's rest.
“Good quality sleep increases our productivity and focus, regulates our emotions, and strengthens our immune system. A study¹ has discovered that getting enough sleep not only makes us feel energised, but it is also one of the best actions you can take to obtain healthy skin - helping the repair of any damage, reducing fine lines, and counteracting the effects of ageing.
With this in mind, here's my advice to help you to enjoy an uninterrupted sleep all summer."
Create the perfect sleeping environment
“First off, try and keep your bedroom at the right temperature. To enjoy a deep and restful night’s sleep, your room should ideally be around 18°C. To help cool down your room to the optimal temperature, try using blackout blinds or curtains and drawing them during the day to keep the sunlight out.
Additionally, closing your windows throughout the day will also help to keep heat out and lower the temperature in your room. When the sun goes down and the outside temperature drops, you can then reopen them to let the cooler breeze in."
Choose the right mattress and bedding
"Ensuring you have the correct mattress is one of the key foundations in getting a good night's sleep. Those made from natural fibres, such as Hypnos’ mattresses, will be the most effective in keeping you cool as they are free from allergy-related chemicals and synthetic foams, which are known to trap heat and body moisture. This means the mattresses are breathable as they help to regulate your body temperature and keep you from becoming too hot. If you use a mattress protector, opt for one that is also made from natural fibres as this will work in harmony with your naturally made mattress, doing the job of keeping you cool when you need it most.
In addition, having the right bedding is also important in the summer months, so swap your duvet for a light cotton sheet and consider cotton pyjamas to sleep in too. If you want to go one step further, you could also fold your bed sheet into a zip lock bag and store it in the freezer for a few hours before you go to bed. Then, when you’re ready to go to sleep, you can take it out and place it on your bed, helping to cool you down instantly.
It can also be tempting in hot weather to kick off the covers in the night, but this can have a negative impact on your sleep quality as it makes it harder for your body to regulate its temperature, so always try to keep a light sheet on you if possible.
Another option to keep you cool in the night is to make a homemade ice pack to take to bed with you. Simply fill a hot water bottle halfway with water and freeze it for a few hours. When it’s frozen, take the cold ‘hot’ water bottle to bed to help keep your temperature low."
Refresh your daytime and evening habits
"By integrating better daytime and evening habits into your routine, you can help to create a transitional period for your body and mind to settle down and prepare for a healthy sleep.
First of all, think about what you eat – a lighter meal in the evening helps to promote deeper and more beneficial sleep. If you can, try to have your evening meal at least three hours before you go to bed as this will allow your body to properly digest your food before sleeping.
Drinking alcohol or caffeine before bed can have negative effects on your sleep, especially when it’s hot outside. It’s also very dehydrating, so make sure you drink plenty of water throughout the day and have a chilled glass of water by your bedside so you can refresh and rehydrate during the night.
Additionally, exercising close to bedtime will also increase your internal temperature and may disrupt your sleep. Try exercising during the day instead, or if you’re looking for an evening activity, opt for something relaxing like reading a book or practising meditation instead to encourage better sleep.
Finally, contrary to popular belief, having an ice-cold shower at bedtime will not help you sleep better when it’s hot outside. Instead, it will instigate an energising and awakening effect, which is perfect for the morning, but it's not suitable for a summer’s evening. Try taking a relaxing lukewarm shower before going to bed as this will help to lower your core body temperature, and, in turn, make you feel more comfortable as you get ready to sleep.
In summary, if the warm weather is making sleeping tricky, follow these top tips to ensure you wake up refreshed and ready to start the day ahead."