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Record-breaking heat waves are affecting millions of people across the globe, and temperatures are still expected to soar. The ideal temperature for sleeping is around 65 degrees Fahrenheit (18 degrees Celsius), give or take a few degrees, depending on the person. If you don’t have air conditioning, summertime heat can raise your home’s indoor air temperature far above that, even at night. So how can you sleep comfortably in a heat wave without AC to cool things down?
The good news is you don’t have to suffer through the heat. The ten tips below could help you sleep cooler without 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 in the first place.
1. Freeze your sheets and pillowcases
An hour or two before you go to bed, toss your sheets and pillowcases in the freezer — and no, they won’t come out stiff as a board. They will stay icy long enough to help you fall asleep without feeling overheated.
Read more: Best Cooling Sheets
2. Throw your socks in the freezer, too
Along the same lines as freezing your linens, you can also freeze your socks for cooling relief. Extremities like your fingers, feet and toes are sensitive to temperature changes and play a role in regulating temperature. Keeping your feet cool can help cool down the rest of your body.
3. Use house fans to make your own AC
Fans are much more energy-efficient and budget-friendly than an air conditioner. They use about 1% of the electricity that AC does. So, take advantage of fans and strategically place them around your room. Try placing a fan next to your bedside with a bowl of ice water in front of it. The ice will create cold air that the fan will blow toward you. Next, face a window fan outwards to blow the hot air from your bedroom outside.
4. Use a wet towel layer
Lay a damp towel on your bed over your sheets to give your body some cooling relief while you fall asleep. I recommend you lay a dry towel underneath the wet one to avoid soaking your mattress with water, which can damage the foam in your mattress. The towel won’t stay cold for the entire night, but it should stay cool enough that you can drift off to sleep.
5. Don’t sleep in the nude
You may see advice on the internet suggesting that you should sleep in the nude to stay cool. That might work if you sleep cool, but it won’t do much for you if you get sweaty. If you’re hot, it’s beneficial to wear lightweight pajamas (such as cotton) that can wick the moisture away. Otherwise, your body is free to sweat all over your sheets.
Paul Strowger/Getty Images
6. Consider cooling sheets, pillows and comforters
If a new mattress is out of your budget, you can opt for cooling sheets or pillows for relief. Search for sheets made with breathable fabric like organic cotton, linen, or bamboo. Bamboo absorbs sweat and helps you stay cool, and organic cotton does a great job of wicking away moisture.
7. Consider a cooling mattress
Many mattresses retain heat, especially beds made with standard memory foam. A mattress with cooling technology can actually make a big difference in how comfortable you sleep. It can either provide extra airflow and breathability or offer an actively cool-to-the-touch sensation that draws heat away from you, like Brooklyn Bedding Aurora.
8. Block out the sun and heat during the day
Blackout curtains can prevent your bedroom from getting too hot during the daytime, especially in the summer. Not only do they keep your bedroom dark, but they also reflect heat, stopping it from entering through the windows — which can also help cut down your electricity bill.
9. Sleep on the first level of your home
Unfortunately for people in two-story homes or an upper-level apartment, hot air rises. That means the top story of your house will be warmer than the bottom floor. So, you can beat the heat a little by sleeping on the bottom story of your home when you need relief.
10. Drink ice water before bed
Drink a significant amount of water before bed to try and counteract the night sweats. Also, avoid alcohol before bedtime as it can promote dehydration, making it more difficult for your body to regulate temperature and keep you cooler.
For more, check out our guide to natural sleep aids, the best way to take a power nap and how to train yourself to be a back sleeper (and why you should). If all else fails, these are our picks for the best portable AC units.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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