Sleep expert shares cooling techniques for better sleep during summer heat

Sleeping during the hot summer months can be a challenge for many individuals. It is essential for the body to cool down for optimal rest, but high temperatures can make it difficult to achieve a good night’s sleep. Dr. Michael Gradisar, head of sleep science at the sleep app Sleep Cycle in Australia, has shared some valuable tips to help combat the effects of extreme heat on sleep quality.

According to Dr. Gradisar, the body naturally releases heat from the hands, feet, and face when preparing for sleep. However, when the environment is too warm, the body struggles to shed heat effectively, leading to difficulties in falling and staying asleep. Overheating at night can result in more frequent awakenings, night sweats, and reduced sleep quality. For individuals already prone to rumination or insomnia, high nighttime temperatures can act as an added stressor, making it harder to fall back asleep once awake.

To improve sleep quality in hot weather, Dr. Gradisar recommends the following tips:

1. Adjust your environment: Keep your bedroom cool, dark, and quiet by opening windows early in the evening to let in cooler air and closing them before bedtime to reduce noise. Using a fan or air conditioning can help circulate air and facilitate heat transfer from the body, preventing night sweats.

2. Cool down with water: Stay hydrated by drinking water, and consider taking a cool shower or bath before bed to lower your body’s core temperature. Immersing yourself in cool water can help you feel more comfortable and ready for sleep.

3. Consider your bedding: If your bedding feels too warm, remove your blanket for a short period to cool down before covering up again. When sharing a bed with a partner, consider using separate duvets to avoid sharing excess body heat and disrupting each other’s sleep.

4. Limit alcohol consumption: Avoid drinking alcohol before bed, as it can increase the likelihood of waking up during the night. Alcohol can also speed up the heart rate, widen blood vessels, and impair the body’s ability to regulate temperature, all of which can interfere with sleep quality.

By following these tips, individuals can improve their sleep quality during hot summer nights and wake up feeling refreshed and well-rested. Prioritizing a cool and comfortable sleep environment is essential for achieving restful sleep, even in the midst of extreme heat.