Tips on Keeping Cool at Night

5 Ways to Keep Your Cool at Night

As the temperatures rise, many of us may find it harder to sleep comfortably through the night. If my body is just a little too warm the night becomes restless. The heat can make falling asleep and staying asleep a challenge, leading to groggy mornings. Fortunately, there are effective ways to help you cool down and enjoy a great night’s sleep. Dr. Aaron Workman, a patient favorite at one of the highest rated auto injury medical care groups in Lexington, Kentucky, takes a look at 5 ways you can help yourself stay cool at night and wake up feeling refreshed.

1. Tweak Your Bedroom Environment

If you want to be cool at night, you must address what is going on in the room. Start by lowering the thermostat to a cooler setting, ideally between 60-67 degrees. This temperature range is optimal for sleep as it helps your body maintain its natural temperature. If your windows get full sun, you should consider a darker curtain that can be pulled closed during the hotter portion of the day. These curtains not only keep your room dark but also provide an insulation layer against heat during the day, making it easier to cool down at night. It is always easier to cool down a room where its contents have not been heated up throughout the day.

2. Choose Breathable Bedding

The materials you sleep on can make a significant difference in how cool you feel at night. Do not opt for the most expensive or cheapest sheets. Aim for lightweight, breathable types of fabric such as cotton, linen, viscose or lyocell for the sheets and pillowcases. These materials allow for better air circulation and help wick away moisture, keeping you cooler and more comfortable. Most importantly you should just avoid heavy, synthetic fabrics that trap heat and make you sweat. Investing in a cooling mattress pad or pillow can also make a huge impact. Over the years we have used several different types of memory foam beds.  Some of those held heat more than others and made the bed too warm for comfortable sleep. Research your bed if you find yourself still sleeping hot after addressing your sheets and pillowcases. There is a whole market for cooling types of beds you can choose from.

3. Take a Hot Shower Before Bed

One thing I love doing to prepare for sleep is getting that hot shower. Taking a hot shower before bed can help lower your core body temperature. This process happens because the heat causes your blood vessels to dilate and bring blood to the surface of your skin, and as the blood returns to your core, it helps lower your overall body temperature. This cooling effect signals to your body that it is time to wind down and get ready for sleep.

4. Run Fan

I have used a myriad of fans over the years in bedrooms and they are a must. I have run them along with ceiling fans and by themselves. It is a simple but effective way to assist in your cooling. They help circulate the air, creating a breeze that can make the room feel cooler. Position the fan to blow air across your body or near an open window to help ventilate the room and push hot air out.

5. Wear Lightweight Sleepwear

Finally, what you wear to sleep also impacts your comfort level. Choose lightweight, loose-fitting sleepwear made from natural fabrics like cotton. These materials are breathable and help wick away moisture, keeping you cool and dry throughout the night. Avoid tight-fitting or synthetic pajamas that can trap heat and make you feel uncomfortable.

Trying to sleep while hot can lead to a miserable night. By applying some of these tips you can create a cooler, more comfortable sleeping environment and enjoy a restful night’s sleep, even during the hottest months of the year.

— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.

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