Sleeping in Hot Weather

June 24, 2024

Beat the Heat and Sleep Soundly - Expert Tips from Strictly Beds & Bunks

Tossing, turning, and staring at the ceiling… Sound familiar? Sleeping in hot weather can feel completely impossible. Our homes weren’t built for heatwaves, and stuffy bedrooms quickly become stifling. If you’re dreading another night of clinging sheets and restless sleep, you’re in the right place.

At Strictly Beds & Bunks, we know all about the misery of sleepless summer nights from our customers. As one of the UK’s leading suppliers of bunk beds, we’ve heard countless stories about the toll heat takes on customers’ sleep, their moods, and even their relationships. As a result, we’ve gathered a good few tips from those who’ve found ways to beat the heat and get the rest they need.

We’re sharing the best of those tips with you, in this blog. They’ve all been tried and tested for effectiveness – although, of course, everyone sleeps differently. Whether you’re dealing with a restless partner, overheated children, or you’re just trying to find a sliver of cool comfort for yourself, we’ve got you covered.

The Science of Sleep and Heat - Why Your Body Struggles

Let’s start by looking at why heat makes sleep such a challenge. It’s not just about discomfort – there’s a biological reason behind those restless nights.

Your body temperature naturally drops as you prepare for sleep, reaching its lowest point in the early hours of the morning. This dip in temperature signals your body to release melatonin, the hormone that regulates sleep. When your environment is too warm, it disrupts this natural cooling process, throwing off your sleep-wake cycle.

Not only that, heat interferes with the different stages of sleep. You spend less time in deep, restorative sleep and more time in lighter stages, making you feel groggy and unrefreshed even after a full night’s “rest”.

Bearing this in mind, let’s move on to our tips for staying cool at night and getting a great night’s sleep.

Your Cool-Down Toolkit - Practical Tips for Sleeping in Hot Weather

Now that we know why heat disrupts sleep, let’s get to the good stuff – the solutions. These tips will help you transform your bedroom into a haven for sleep, even when the weather outside is sweltering.

Tip 1: Create a Cool Zone During the Day

Take steps to keep your bedroom as cool as possible throughout the day.

• Shut Out the Sun – Keep your curtains, blinds, or shutters closed, especially during the hottest parts of the day.
• Close the Doors – Prevent hot air from circulating into your bedroom by keeping the door closed.
• Let in Cool Air Only – Open windows in the early morning or late evening when the air is cooler, and then close them as the temperature rises.

By taking these simple steps, you’ll create a more comfortable sleep environment when bedtime rolls around.

Tip 2: Your Sleep Setup - Choosing Bedding for Hot Nights

Mattresses, pillows, and sheets can significantly impact how hot you feel at night. The wrong materials can trap heat and moisture, leaving you feeling sticky and uncomfortable.

Mattresses, pillows, and sheets can significantly impact how hot you feel at night. The wrong materials can trap heat and moisture, leaving you feeling sticky and uncomfortable. Let’s look at how to choose the right bedding for a cooler night’s sleep.

Mattresses:

• Breathable Materials – Choose mattresses made with natural fibres like cotton, wool, or bamboo, which allow for better airflow.
• Cooling Technology – Some mattresses incorporate cooling gels or other technologies designed to regulate temperature.
• Avoid Memory Foam: While comfortable, foam mattresses tend to trap heat.

Pillows:

• Natural Fillings – Choose pillows filled with down, feathers, or wool, as these materials allow for air circulation.
• Cooling Fabrics: -Look for pillowcases made from breathable fabrics like cotton or linen.

Sheets:

• Breathable Fabrics – Linen and bamboo are excellent choices for hot sleepers, as they are lightweight and breathable. Cotton percale is another good option.
• Thread Count – Contrary to popular belief, a higher thread count doesn’t always mean cooler sheets. Look for sheets with a thread count between 200 and 400 for optimal breathability.

Tip 3: Chill Out with Chilled Socks - A Surprisingly Effective Trick

It might sound a little odd but hear us out – chilling your socks in the fridge can be a game-changer for hot nights. When you put on those cold socks, the blood vessels in your feet constrict, leading to a drop in your overall skin temperature. This sends a signal to your brain that it’s time to cool down the rest of your body, making it easier to fall asleep and stay asleep.

Simply pop a pair of clean, cotton socks in the fridge or freezer for a few hours before bedtime. Then, slip them on just as you’re getting into bed.

Tip 4: Hydration for Healthy Sleep - A Balancing Act

Staying hydrated is crucial for overall health and well-being, especially during hot weather. When you’re dehydrated, your body temperature rises, making it even harder to sleep. Make sure to drink plenty of water throughout the day to replenish fluids lost through sweat.

Avoid knocking back pints of water right before bed, though. This can lead to nighttime trips to the bathroom, disrupting your sleep. Similarly, while a cold beer or glass of wine might seem very tempting on a hot summer evening, alcohol can dehydrate you and interfere with sleep quality, so balance it with a healthy intake of water.

Tip 5: Keeping Children Cool and Comfy - Bedtime Tips

When the temperature climbs, babies and toddlers can become especially restless at night. Sticking to familiar routines and creating a soothing sleep environment is key to ensuring they get the rest they need.

1. Maintain Consistent Bedtimes – Even though it might stay light later in the summer, try to keep your child’s bedtime as consistent as possible. A regular sleep schedule helps regulate their internal clock and promotes better sleep.
2. Soothing Bathtime Rituals – A lukewarm bath before bed can help your child cool down. Make sure the water isn’t too cold, as this can actually raise their body temperature. Add a few drops of lavender oil for an extra calming effect.
3. Monitor Your Baby’s Temperature – Infants are particularly sensitive to heat. Keep their room temperature between 16-20°C and dress them in lightweight, breathable sleepwear. Consider using a room thermometer to ensure their sleep environment is comfortable.

Sweet Dreams, Delivered by Strictly Beds & Bunks

At Strictly Beds & Bunks, we believe that a good night’s sleep is the foundation for a happy, healthy life. Whether you’re battling the summer heat or simply looking to upgrade your sleep experience, we’re here to help you find the perfect solutions for restful nights.

Explore our wide range of bunk beds and mattresses designed to keep you comfortable all year round.