Summer on Vancouver Island keeps teasing us. We’ve had some warm weather in Parksville and Nanaimo that feels like it’s here to stay, followed by overcast days that remind us that it’s still spring. But summer is going to officially be here soon, and that means making sure your sleep situation is ready to handle the change in temperature.
If a room or a bed is too hot, it can affect how well (or not well) a person sleeps. It is said that the ideal room temperature should hover between 18-19ºC overnight. But sometimes, like when there is a heat wave or there is no air conditioner in the home, the temperature can be hard to control.
In that case, it’s a good idea to take measures into your own hands. Here are some things you can do to ensure that the heat isn’t preventing you from getting a good night’s sleep.
Change your linens
If you live on the west coast where the seasons swing from winter to summer, it’s a good idea to have two sets of sheets and even seasonal comforters. A heavier one for the winter and a lighter set for the summer. If you are using a heavy duvet during the summer, the heat generated by your body under the blanket could be keeping you awake. Alternatively, you can search for blankets that are lightweight and breathable and simply layer them in the winter.
Invest in a fan
If you don’t want to incur the cost of an air conditioner, consider getting a fan to circulate the air throughout your room. This simple step can keep temperatures to a comfortable level. An added bonus is that some people find the white noise from a fan a great aid in falling asleep.
Keep ice water beside your bed
If you find that your body temperature is rising overnight, place a glass of ice water beside your bed before settling in for the night. That way if you are disturbed by the heat, you can cool yourself down by sipping it or even dabbing it on your forehead. Gauge your sleep state carefully though, if you think you’ll be able to fall back asleep without ice water, you might want to hold off. The shock from the water has the potential to wake you up and keep you awake, making things worse.
Get blackout curtains
Keeping the temperature cool throughout the day will help make for a more comfortable sleep. Try and ensure that your bedroom doesn’t get too hot by installing sun-blocking curtains. You can also keep your windows open and a fan going to circulate air throughout the day. It’s a nice feeling walking into a cool, dark room to get ready for bed.
Change your pyjamas
What your dressed in for bed can raise your temperature while you sleep. If you wear pyjamas, make sure they are made of a breathable material like cotton or rayon. On the other hand, ask yourself if you need to be wearing pyjamas at all — there are some who say that sleeping naked has health benefits. Might be worth a shot!
We’ve all had those nights where we toss and turn, when the heat makes it feel impossible to fall asleep. But by following this advice, you can help make sure you are sleeping soundly. And cool-y.