Summertime comes with a lot of benefits such as outdoor activities, backyard barbecues, and beach trips. However, the hot and humid temperature can turn bedtime into a frustrating and uncomfortable experience.

If you’re struggling to get a good night’s sleep due to the summer heat, you’re not alone.

Here are 10 tips that will help you sleep better in the summer heat:.

1. Keep Your Bedroom Cool

The ideal temperature for a good night’s sleep is between 60-67°F (15.5-19.5°C). During summer, it can be challenging to maintain a cool temperature in the bedroom. However, there are simple ways to keep your bedroom cool.

Close your windows and curtains during the day to block the sunlight. Keep your doors closed to maintain the cool air in your room. Use fans or air-conditioners to cool the room temperature.

2. Use a Cooling Mattress Pad or Pillow

If you’re struggling to sleep due to overheating, consider investing in a cooling mattress pad or pillow. These products are designed to regulate the body temperature and keep you cool throughout the night.

There are various cooling pillows and mattress pads on the market, ranging from water-based to gel-infused options.

3. Take a Cold Shower Before Bed

A cold shower before bed can be a game-changer for a good night’s sleep. A cold shower can lower your body temperature and help you fall asleep faster.

Additionally, it will wash away the sweat and grime of the day, leaving you feeling refreshed and relaxed.

4. Wear Light and Breathable Clothing

What you wear to bed can significantly affect your sleep quality. Cotton and linen clothing is the best option for bedtime during summer. These fabrics are lightweight and breathable, allowing your skin to breathe and preventing overheating.

Avoid wearing synthetic fabrics such as polyester or nylon that trap heat and moisture.

Related Article The Top 10 Tips for Getting a Good Night’s Sleep in the Summer

5. Stay Hydrated

Staying hydrated during summer is crucial, especially before bedtime. Dehydration affects your sleep quality and can cause discomfort. Drink plenty of water throughout the day and limit your caffeine and alcohol intake.

Caffeine and alcohol are diuretics, which means they can dehydrate your body and cause you to wake up in the middle night to use the bathroom.

6. Block Out the Light

Exposure to light can affect your body’s natural sleep-wake cycle, making it harder to fall asleep. Create a sleep-friendly environment by blocking out all sources of light, such as street lamps, car headlights, or light from electronic devices.

Use blackout curtains or eye masks to create a dark environment that promotes deep and restful sleep.

7. Sleep Alone

Sharing a bed with your partner can be a problem during summer. The warmth of the body can increase the temperature, making it uncomfortable to sleep. Consider sleeping alone during summer to reduce your body heat.

Alternatively, you can use separate sheets or blankets, so you don’t share the same body heat.

8. Use Breathable Bedding

Your bedding can make a significant difference in your sleep quality during summer. Choose light and breathable bedding such as cotton or linen sheets and lightweight blankets. Avoid heavy comforters or duvets that trap heat and make you feel suffocated.

9. Invest in a Dehumidifier

Humidity can make the temperature feel warmer than it actually is, making it harder to sleep. Invest in a dehumidifier to take the moisture out of the air and keep your room cool and dry.

A dehumidifier will reduce the humidity levels and make your room feel cooler.

10. Create a Relaxing Bedtime Ritual

Creating a relaxing bedtime ritual can reduce stress and anxiety, making it easier to fall asleep. Develop a calming and relaxing bedtime routine that prepares you for sleep.

Take a warm bath, read a book, or practice meditation to calm your mind and prepare your body for a restful night’s sleep.