Summer is here and the hot and humid weather can make it tough to get a good night’s rest. Your body needs a comfortable and cool environment to achieve the deep sleep necessary for optimal health.

Here are six tips to help you get a good night’s sleep during summer:.

1. Invest in a Cool Mattress and Bedding

Choosing the right mattress and bedding can make a big difference in keeping you cool and comfortable during summer nights. Look for mattresses made of breathable materials such as latex or gel foam.

These materials are designed to release body heat and provide a cooler sleeping surface. Additionally, opt for lightweight and breathable bedding such as cotton or linen sheets, lightweight quilts, and duvets that are suitable for the summer season.

2. Keep Your Sleeping Environment Cool

To achieve a cool sleeping environment, turn on your air conditioning system or use a fan to circulate the air in your bedroom.

You can also consider investing in blackout curtains or shades to help block out the sun’s hot rays during the day, keeping your room cooler for sleep at night. Additionally, keeping your bedroom door, windows, and curtains open during the evening can help promote airflow, which can in turn help regulate the temperature of your body while you sleep.

3. Stay Hydrated

Staying hydrated is important for maintaining your body’s internal temperature. Drinking water before bed can help keep your body cool and prevent dehydration during the night.

In addition, avoid drinking alcohol or caffeine before bed because it can disrupt your sleep and raise your body’s internal temperature, making it more difficult to fall and stay asleep.

4. Take a Cool Shower Before Bed

A cool shower before bed can help lower your body temperature and make you feel more comfortable. The cool water will help refresh your body, rinse off any sweat from the day and make it easier to slip into a good quality sleep.

5. Use a Bedroom Humidifier

A bedroom humidifier works by adding moisture to the air, which can help keep the air in your bedroom moist and cool while you sleep. Additionally, the humidifier can also help prevent dry skin and throat in arid regions with high temperatures.

6. Wear Breathable Sleepwear

Wearing breathable sleepwear can help keep your body cool by allowing air to circulate around your skin.

Avoid tight-fitting clothes made of heavy or synthetic materials and opt for light or natural fibers such as cotton, bamboo or silk to promote air flow. Loose, comfortable sleepwear can even help wick sweat away from your skin to keep your body dry and, consequently, help you achieve a better quality sleep.