Trying to get some shut eye on a hot and humid night can be a nightmare and for most of us, and if top of the range air con unit is out of the question, James Cox from high-tech sleep brand SIMBA gives some easy tips on how to stay cool this summer.
1 – Keep Your Curtains and Windows Closed
A tip from our Mediterranean friends! Keep your windows and curtains closed throughout the day. This will stop the heat coming in and reduce the temperature of your room. Once the sun sets and the temperature drops, open them back up for a ‘slightly’ cooler breeze.
2 – Use a hot water bottle
It might sound crazy but this one’s backed by the UK’s Sleep Council, and once you realise you don’t have to use hot water it all starts to make sense. Fill a bottle with cold water and ice cubes and place in your bed 30 minutes before you go to bed. This will help bring your core body temperature down and induce sleep. Alternatively soak a flannel in some cold water, wring it out and place it on your pulse points. Why here? Your blood vessels are closest to the surface of your skin at your pulse points and will cool your body down if they come into contact with cool water. The insides of your elbows and knees are two other common pressure points, as well as the tops of your feet and insides of your ankle. Your forehead is commonly used as a cooling spot and the pulse point on your head is actually closer to your temple and the area just in front of your ear.
3 – Turn up the heat
A cold shower to ‘cool off’ might seem like a great idea but this will actually reduce blood flow to the skin, keeping more heat inside and leading to an unintended core temperature increase. Try having a warm shower with the optimum temperature being 33°C for 5 minutes. When sweat evaporates off our skin it has a cooling effect and can increase the amount of heat lost from the body by up to 10 times.
4 – Invest in a Fan
With fans, you get what you pay for. If you don’t mind that constant hum then head down your local shop and pick up a cheap one. If you want to invest a bit more money, we’d recommend The Dyson AM06 desk fan. With no blades and being up to 75% quieter than conventional fans, this is an ideal addition to the bedroom.
5 – Wear Cotton
What you wear to bed has a huge effect on how well you sleep. Loose fitting, well-ventilated cotton pyjamas are the best option. Avoid synthetic materials that will cling to you at night. Cotton has moisture absorbing properties that will help keep the sweat from your body and ultimately allow for an improved level of comfort.
6– Ice Packs at the Ready
Have ice packs at the ready to help cool your body temperature in an instant. When we find ourselves awake sweating in the middle of the night, tossing and turning to get comfortable, we can often make ourselves hotter as we stress about not getting any sleep. This is the time to turn to your ice packs. Place them on your wrists or forehead for a few minutes and relax as your body temperature quickly begins to drop. No ice packs? Use a flannel or cut up an old towel.
7 – Make Your Own Air Con
Here’s a great tip to help that high-quality fan cool you a little more. Put some ice in a shallow baking tray, pan or bowl and place that in front of your fan. As the ice begins to melt, the breeze will pick up the moisture and disperse a cooling mist across the room. This makes a huge difference on those stuffy nights.
8 – Flip Your Pillow
Everyone loves that feeling of flipping your pillow over to the cool side. When the heat is unbearable and you’re getting a little clammy, don’t forget to flip over and enjoy that momentary respite from the heat.
9 – Gear up your bedroom
Most mattresses don’t have airflow technology and singular memory foam mattresses have been proven to make you hot, sweaty and uncomfortable, especially on a hot summer night. The humidity makes it hard for sweat to evaporate off the skin causing you to have a restless night so try using materials such as silk and cotton to help regulate humidity and ultimately, your body temperature.
At Simba, our mattress has a hypoallergenic sleep cover which allows air to circulate, keeping your temperature regulated. This is combined with our top layer of synthetic latex, also known as ‘Simbatex’ which contains naturally cooling soybean balm and has a more open cell structure than standard latex, so feels cool to touch.
10. Eat smart
Scrap carbohydrate heavy meals and swap in lighter foods such as mackerel, spinach and melon which all have sleep inducing properties. Too much carbohydrate will continue to be digested by the body and increase our internal temperature
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