Feeling sleep deprived this summer? You're not alone. Many of us find it almost impossible to get to sleep when the temperature soars, and it's no wonder. 16-18 degrees is the optimum bedroom temperature and in order to get a restful night’s sleep, thermoregulatory changes need to take place in the body, with our core temperature dropping by around 1-2degrees. So how can you keep your cool in the bedroom this summer? We've shared our expert tips.
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.
Ditch the duvet
Switch your duvet for a bed sheet and store in a cool dry place or keep it nearby if you get cold in the night. If you love the feel of your duvet, be aware that sleeping with it will increase your body temperature depending on the tog and fabric. Use a duvet with a low tog - the higher the tog number, the warmer the duvet. We recommend opting for one below a 7.5 rating. But it’s not just the tog you need to consider, your duvets material can be crucial to a good night’s sleep for example feather and down duvets are notorious for being warm and comfy so we’d suggest opting for one with a lighter down percentage. Wool duvets tend to be chunkier but they retain air better. This keeps you warm when you're cold and removes excess heat and moisture when your body starts to warm up.
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.
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. We’ve teamed up with expert nutritionist and our ‘Eat Well, Sleep Well’ ambassador, Lily Soutter, to create a scientifically charged 3-course meal for the perfect nights sleep. Find all the recipes here.
Know your materials
Switch up your pillow and bedding to include materials that have thermoregulating properties. Natural filled pillows like wool are breathable and allow excess heat to dissipate. Another option is Dacron Climarelle Cool TM Temperature Regulating products which release and store heat bringing your body back to a comfortable temperature.
Try using bamboo for your pillows because it’s breathable and can naturally regulate heat and 100% cotton for your sheets and covers. If you can invest a bit more, take a look at Outlast®, a NASA certified technology that regulates your skin's microclimate whilst you sleep, releasing and storing when necessary for optimum thermal comfort - this is a premium material and has the price tag to match but worth the investment. *Keep an eye open for our new products launching soon!
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.