With summer well and truly here (bar a few surprise thunderstorms), many of us may be finding our good sleep is disrupted by the warm, humid nights. If you’ve thrown open every window, thrown off your bedclothes, and thrown your partner out of bed, and are still struggling to drift off, here are some other things you can try to get a decent night’s sleep.
1) Electric fans aren’t for everybody, but if you do use one, stand a bowl full of ice underneath it, in the path of the flow of air. That way the fan will blow colder air towards you rather than just circulating the same hot air.
2) Dip your hands and feet into cold water for ten minutes or so before you go to sleep to help lower your body temperature. You can also run your wrists and inner arms under water, as this is where your blood vessels are closest to the surface of your skin. Better yet, just take a cool shower before bed.
3) Put a plastic bottle filled (though not completely) with cold water in the freezer. When you’re ready for bed, wrap it in a towel and take it to bed with you. You can also put it in your bed for a couple of hours before you sleep to give it time to cool the bed down.
4) You could even go a step further: put your pillowcase in a freezer bag and leave it in the freezer for the day. The chilled pillowcase will cool your head down when you go to bed.
5) Try taking a sheet and pillow downstairs to the sofa and sleeping there instead. It may sound strange, but heat rises, meaning that the downstairs rooms of your house may well be much cooler than your bedroom.
6) Leave your curtains or blinds closed during the day — opening them will allow the room to heat up, and your sleep will suffer later.
7) Rest a cool, damp flannel or towel on your forehead.
8) If you have a memory foam mattress, sleep on top of your duvet, as the foam can heat up a lot on warmer nights.
9) Keep a plant mister full of water by your bed so that you can spray it over yourself whenever you need to cool down during the night. You can also use it to deter any pets who usually share the bed with you and are confused about why they’ve been shown the door.
10) On that note, we weren’t joking about throwing your partner out of bed. Sleeping separately while it’s hot will make a world of difference, as you’re both generating a lot of body heat and will be disturbing each other. Besides, the extra space means more room to spread your limbs out, which is the best position you can sleep in to prevent a heat buildup.