High summer temperatures can make it difficult to get a good night's sleep, as excessive heat often leads to poorer sleep quality and more frequent awakenings.
According to Real Simple, experts share several practical tips to help you stay cooler and sleep better, even without air conditioning.
Cool your bedroom in advance
Start cooling your bedroom one to two hours before bedtime.
Opening the windows or turning on a fan ahead of time can help the room reach a more comfortable temperature before you go to sleep.
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Avoid activities that generate heat
Try to finish cooking, baking, and using the oven or other heat-producing appliances earlier in the day.
This helps prevent unnecessary heat from building up inside your home during the evening.
Keep the sun's heat out
Close curtains, blinds, or shades during the day to reduce the amount of heat entering your home.
This can significantly limit indoor heat buildup throughout the day.
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Take advantage of natural ventilation
If outdoor temperatures allow, opening the windows at night can improve airflow and create a cooler indoor environment.
Use a fan
Although a fan does not lower the room's temperature, it can make the air feel cooler by increasing airflow.
Both ceiling fans and portable fans can provide relief during hot summer nights.
Make sure your ceiling fan rotates in the correct direction
If you have a ceiling fan, it should rotate counterclockwise during the summer.
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This pushes air downward, creating a cooling breeze.
Choose a fan with an appropriate noise level
Some people sleep better with a little background noise, while others prefer complete silence.
Experts recommend considering the fan's noise level when choosing the right model.
Turn off the fan when the room is empty
Fans should only be left on when someone is in the room.
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They cool people rather than the room itself, so switching them off when the room is empty can save energy.
Use ice with a fan
Placing a bowl of ice behind a fan can create a cooler stream of air and make it easier to fall asleep.
Cool your hands, feet, or head
Ice packs, cold wet towels, or cool water applied to your hands, feet, or head can help lower your body temperature.
Choose cooling bedding
A lightweight blanket and a cooling pillow can improve comfort by promoting better airflow and reducing heat buildup during the night.
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Consider a mattress cooling system
A mattress cooling system circulates chilled water through a mattress pad, helping cool both the mattress and your body while you sleep.
Take a shower before bed
A quick shower can help lower your body temperature.
According to the expert, both a cold and a warm shower can have a cooling effect once you step out of the water.
Establish a consistent sleep routine
Experts recommend going to bed at the same time every night and limiting screen time, as well as stimulating content, during the final hour before bedtime.
It is also a good idea not to charge your phone next to your bed, as it gives off heat while charging.