Here’s How To Get A Good Night’s Sleep Even During The Heat Of The Summer

There’s a relentless heat wave covering much of the U.S. this summer that is making life miserable in various ways. One of the most obvious examples shows up at bedtime.

Playing it cool

Sleep experts like Stanford University professor Rafael Pelayo say that people generally get better sleep when they’re cool. By the same token, climate change has reportedly had a negative impact on sleep for people around the world — particularly those living in poverty — as temperatures continue to climb.

There’s plenty of debate over the ideal temperature for sleeping, and personal preference certainly plays a role. Psychology and clinical neurology professor Matthew Ebben says a room temperature between the high 60s and low 70s is generally effective, though other sources say a warmer environment can work as long as you wear lightweight clothing and use a fan to circulate air.

As you might have guessed, central air conditioning is the go-to solution for achieving cooler temperatures even during those hot summer nights. But if your home doesn’t have such a system, Ebben says a ductless “mini split” AC unit can be installed that cools multiple rooms.

Less expensive (albeit noisier) options include window or portable air conditioners.

More cooling tips

Aside from cranking up the AC, there are several other ways you can prepare for a cooler, more restful summer slumber.

• Place a small fan on your nightstand and direct the air toward your face
• Keep your bedroom curtains closed throughout the day
• Steer clear of exercise within three hours of hitting the sack
• Wear cotton pajamas or sleep in the buff
• Invest in a cooling pillow designed to move heat away from your body

And if the heat wakes you up during the night, consider getting up to take a cool shower in a dimly lit bathroom.

Chris Agee July 16th, 2024

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