• Sleep Health Group

Top 8 Tips for Sleeping in Summer

Updated: Feb 5

The peak of the Australian summer can be hot. Really hot. And that heat can make it very difficult to fall asleep, stay asleep, and wake up feeling refreshed. In turn, this can lead to excessive daytime tiredness, irritability and lack of concentration, which makes for a pretty rotten day.


If you can relate to any of that, you’re in luck; we’ve compiled a list of 8 tips that will hopefully help you sleep when summer’s trying its best to stop you.

Image Credit: Shutterstock

1: Take a Shower

Having a shower, especially cool or lukewarm, before bed, can help reduce the temperature of your skin and cool you down.


2. Remove Unnecessary Clothing

You don’t need to sleep in a full set of PJs to get a good night’s rest. Especially when it’s hot out. If you’ve got to sleep in nothing at all, go for it! 3. Avoid Excessive Activity

Being too active on a hot day can create excessive heat build-up, especially if you do so close to bedtime. If you want to exercise, do so several hours before going to bed.


4. Use Fans with Ventilation

If you’re sleeping with a fan on, make sure you have a window and door open to allow for fresh air and adequate air flow in the bedroom. Some people even recommend putting a tray of ice cubes in front of the fan to cool down the airflow.


5. Ditch the Doona

A lot of people prefer the comfortable weight of a doona when lying in bed, but if that comfortable weight comes at the cost of overheating, maybe opt for a sheet. (Protip: leave your feet out of the sheet as heat will escape through them.)


6. Drink Plenty of Water

This is good advice for summer in general, but it will also help keep your body hydrated and cool when falling asleep. Keep a glass of water on the bedside table if need be.


7. Prepare

If you know it’s going to be a hot night, keep the blinds and windows closed to keep the house as cool as possible. It will make a big difference.


8. Ask a Friend

Sleep is important. If you’re really unable to get your sleeping environment cool enough to get a restful sleep, then ask a friend or relative you know has air conditioning or a cool house to sleep at their place for a night or two. They’ll understand.


We hope this helps you get plenty of sleep in summer ahead.


But when hot nights aren't the issue, if you, or someone you know, is having trouble sleeping, then please talk to your GP, and get in touch with us to find out how we may be able to help.


Sleep Well - Live Well


-


Sources:

https://healthywa.wa.gov.au/Articles/S_T/Sleeping-in-very-hot-weather

https://www.sleepfoundation.org/articles/sleeping-when-it-blistering-hot


This blog post is from Keystone Medical Media, a sub-entity of Keystone Content.

© 2020 Sleep Health Group. All Rights Reserved

  • Facebook