Nothing is worse than tossing and turning in bed at night in a hot room, trying to find the cool side of the pillow.
The ideal bedroom temperature for most adults to fall asleep is 59 to 66 F. If your bedroom is too hot, your body may become fatigued. This means you’ll feel exhausted, both mentally and physically, but will have a harder time actually falling asleep.
With the summer nights start to swelter, how do you manage to keep cool enough to have a restful night of sleep? Experts from CBD.co reveal their top five tips for beating the heatwave and getting a good night’s rest.
Circulate the Air
To avoid a hot, stuffy room, keep the air circulating. Invest in a ceiling fan or rotating stand-up fan to keep the air flowing throughout. Only open the windows if the air outside is cooler than the air inside. Typically, the air is coolest overnight or in the mornings, so try cracking your windows at night before you fall asleep to let in some fresh air.
Additionally, try to manage sun exposure during the day. Close your blinds while your bedroom gets direct sun, and don’t open them until the sunshine has passed.
Have a Warm Shower
You would think it would be better to take a cold shower to cool down, but in reality, this is not the case. When your body gets cold, it decreases blood flow to the skin. Once you’re out of the shower and start to feel warm again, all the blood will rush back to your skin, making you feel a rush of heat, and giving you the opposite effect that you wanted.
Taking a warm shower regulates the blood flow to your skin and initiates heat loss, which should keep you at a comfortable temperature and have you ready to slip in between the sheets for a good night’s sleep.
Switch to Your Summer Linens
It’s a good idea to invest in some summer sheets and pajamas. Cooling, lightweight bed sheets and breathable pajamas will make all the difference in helping you get a good night’s rest.
Another way to keep your bed cool is by investing in a cooling mattress pad. These mattress toppers are breathable and specifically designed to regulate body temperature by retaining less body heat than a typical mattress topper.
Snuggle Up To a Cold-Water Bottle
You’ve heard of a cozy, hot-water bottle during the winter, but have you tried a refreshing, cold-water bottle in the summer? Pop your cold-water bottle in the freezer and pull it out just before nighttime to help you cool down. If you don’t own a cold-water bottle, another method is to freeze an ice pack, and then place it on any pulse points. This will cool you down fast—just be careful not to keep it on for too long.
CBD Can Help
Cannabidiol, also known as CBD, is a form of cannabis and often used to sleep better. It comes in a variety of forms, such as oils, tinctures, vapes, oral sprays, edibles, topical solutions, and more. CBD calms the nervous system and is often used to treat pain relief and anxiety-induced disorders. Because of this, initial studies have shown that people who take CBD have a more restful sleep each night. However, not everyone is able to feel the benefits of CBD, so it’s best to consult your doctor if you think it could be right for you.
Just because it is hot out doesn’t mean you can’t enjoy a restful night of sleep. Prioritizing cool, comfortable sleeping conditions during heatwaves is crucial for health and productivity.
