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Record-breaking heat waves are here millions of people around the world and temperatures are expected to rise further. The ideal temperature for sleep is about 65 degrees Fahrenheit (18 degrees Celsius), give or take a few degrees depending on the person. If you don’t have air conditioning, the summer heat can cause the air temperature in your home to rise well above this, even at night. So how can you sleep comfortably in a heat wave without air conditioning in the summer?
You don’t have to suffer from the heat. Consider the ten tips below to help you sleep cooler without relying on air conditioning. While you’re at it, check out these additional tips for sleeping during a heat wave, how to sleep next to a human furnace and why restful sleep is so important on first place.
1. Freeze sheets and pillowcases
An hour or two before bed, throw the sheets and pillowcases in the freezer. Don’t worry, they won’t come out as hard as a board, but they will stay icy long enough for you to fall asleep easily without feeling like you’re overheating.
Read more: The best cooling sheets
2. Throw your socks in the freezer too
Just like freezing your bed linens, you can also freeze your socks cooling relief. Like your fingers, toes and toes sensitive to temperature changes and play a role in temperature regulation. By keeping your feet cool, you help cool the rest of your body.
3. Use household fans to make your own air conditioner
Fans are much more energy efficient and wallet-friendly than air conditioning. They use approx 1% of electricity that AC does. So, take advantage of fans and place them strategically around your room. Place a fan next to your bed and place a bowl of ice water in front of it. The ice will create cold air that the fan will blow towards you. Then turn the window fan outside to blow the hot air from your bedroom outside.
4. Use a layer of wet cloth
Place a damp towel on your bed on top of the sheets to refresh your body while you sleep. I recommend placing a dry towel under the wet one to avoid getting water on the mattress, which can damage the foam in your mattress. The towel won’t stay cold all night, but it should stay cool enough for you to drift off to sleep.
5. don’t do it i sleep naked
You may see advice on the internet that you should sleep naked to stay cool. This might work if you sleep cool, but won’t do much if you sweat. If you are hot, it is good to wear light pajamas (such as cotton) that can wick away moisture. Otherwise, your body is free to sweat on your sheets.
6. Consider cooling sheets, pillows and duvets
If a mattress is out of your budget, you can opt for cooling sheets or pillows for relief. Look for sheets made of breathable material such as organic cotton, linen or bamboo. Bamboo is great at absorbing sweat and helping you stay cool, and organic cotton does a good job of wicking away moisture.
7. Consider a cooling mattress
There are many mattresses that retain heat, especially beds made with standard memory foam. A cooling mattress can actually make a big difference in how comfortably you sleep. It can either provide extra airflow and breathability, or it can actively provide your body with a cool-to-the-touch sensation and draw heat away from you like the Brooklyn Bedding Aurora.
8. Block out the sun and heat during the day
Protect your bedroom from getting too hot during the day, especially in summer, with blackout curtains. Not only do they keep your bedroom dark, but they can also reflect heat and prevent it from entering your bedroom through the windows.
9. Sleep on the first level of your home
Unfortunately for people in two-story houses, hot air rises. This means that the upper floor of your house will be warmer than the lower floor. So, beat the heat a bit by sleeping downstairs in your home when you need relief from the heat.
10. Drink ice water before bed
Drink plenty of water before bed to try to counteract night sweats. Also, avoid alcohol before bed as much as possible promote dehydrationwhich makes it harder for your body to regulate its temperature and keeps you cooler.
For more, see our guide to natural sleep aidson the best way to take a nap and how to train yourself to sleep on your back (and why you should). If all else fails, these are our picks for the best portable ac units.
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