Summer months can be brutal, especially when there’s a heat wave outside. Nights can be unbearable, making it hard to sleep. However, getting enough sleep is crucial for our physical and mental well-being.

In fact, lack of sleep can lead to fatigue, irritability, and lack of focus. So, if you’re struggling to sleep due to the heat wave, fret not. Here are 10 tips to help you sleep better during extreme heat:.

1. Keep Your Room Cool

You can’t control the temperature outside your home, but you can control how cool your bedroom is. Invest in blackout curtains to keep the sun out during the day. Use a fan to keep the air circulating and maintain a cool airflow.

If possible, keep your curtains and windows closed during the hottest parts of the day. Open them at night to let in the cool air.

2. Change Your Sheets

Swapping out your winter sheets for cooler cotton sheets can do wonders for your sleep comfort. Cotton sheets are more breathable, making them perfect for hot nights. You can also invest in bamboo sheets, which are even cooler than cotton ones.

3. Use Aloe Vera Products

Aloe vera is known for its cooling properties, and it can work wonders for those hot summer nights. Invest in an aloe vera pillowcase or even try a lotion that contains aloe vera.

Sleeping on an aloe vera pillowcase can keep your head and neck cool, while aloe vera lotion can keep your skin hydrated and help regulate body temperature.

4. Take A Cool Shower

Take a cool shower before bedtime. This will help lower your body temperature, making it easier for you to sleep. You can also dampen a cloth with cool water and place it on your forehead or back of your neck to keep cool throughout the night.

5. Hydrate Body

Staying hydrated is extremely important during a heat wave, especially if you want to get a good night’s sleep. Try to drink plenty of water throughout the day, and keep a glass or bottle of water by your bedside at night.

You can also eat fruits and vegetables with high water content, such as watermelon and cucumber.

6. Avoid Alcohol And Caffeine

Alcohol and caffeine are both diuretics, meaning they can dehydrate you. Dehydration can make it even harder to sleep during a heat wave. So, avoid drinking alcohol and caffeinated drinks at least four hours before bedtime.

7. Sleep Alone

This might not be the most romantic option, but sleeping alone during a heat wave can be the best way to get a good night’s sleep. Sharing a bed with someone else can make it harder to regulate your body temperature.

If your partner is producing body heat, it can make you feel warmer, and harder to get comfortable.

8. Try Breathing Exercises

It’s not just the heat that can keep you up at night. Stress and anxiety can also be a factor. Trying some breathing exercises, such as the 4-7-8 technique, can help to calm your mind, and make it easier for you to sleep.

To do the 4-7-8 technique, inhale for four seconds, hold your breath for seven seconds, and then exhale for eight seconds.

9. Use Breathable Clothing

This can go a long way towards helping you feel cooler. Choose breathable fabrics such as cotton, linen, or bamboo. These fabrics let air circulate freely, making it easier for sweat to evaporate from your body.

10. Use Pillows

A pillow between your legs can help keep your knees apart, allowing air to circulate around your body. This can help you stay cooler and more comfortable throughout the night.

You can also use a pillow to support your head and neck, which can prevent overheating of your body.

Don’t let the heat wave rob you of a good night’s sleep. Use these 10 tips to help you sleep better and stay cool this summer. Not only will you feel better, but you’ll also be more productive and focused during the day.