As summer approaches, you may find yourself tossing and turning in duvet covers and trying to sleep.
When it is too hot, our body can struggle to cool down, interfering with the relaxation process and making it difficult to fall asleep.
And a recent study found that getting a good night’s sleep is more urgent than ever, as it can lead to a 40 percent lower risk of premature death.
Experts have revealed some lesser-known tips for staying cool all night.
Use a hot water bottle
Using a hot water bottle in the summer may sound counterintuitive, but sleep expert James Wilson recommends wearing a lukewarm bottle at your feet to slightly raise your core temperature.
Then when you go to bed, your core temperature drops.
This is an important part of your body that goes to sleep and helps trick the body into thinking it’s cooler than it is.
Submerge your feet in water
Like a hot water bottle, immersing your feet in a bowl of lukewarm water provides lasting cooling.
But watch the temperature of the water – using icy water can jolt you awake and make it harder to fall asleep.
Make your own cold air
A bowl of ice placed in front of a fan generates a cold breeze instead of circulating existing warm air around the room.
Freeze your pajamas
Placing your pajamas in an airtight bag in the fridge or freezer for a few minutes before going to bed can give you a cool treat.
You can also put your pillowcase in the freezer to keep it cool at night.
The summer heat can make sleeping impossible, but experts reveal several tips for a cool night’s sleep
Don’t sleep naked
As tempting as it may be to undress, a British psychologist advises against this practice.
Suzy Reading told British bedding company Kudd.ly: “I wouldn’t recommend sleeping in the nude, as appealing as this might be, because then the sweat collects on your skin rather than being absorbed by the fibers of your clothes and to cool you down.’
Instead, she suggested wearing “loose-fitting, airy, light natural fiber garments” such as cotton, silk, eucalyptus, or bamboo, preferably in lighter shades. New York Post reported.
Leave hair damp
Putting your hair dryer down and letting your hair wet after a shower will keep you feeling cooler for longer.
Breathing techniques
Sitali breathing is a yogic breathing exercise known for its cooling ability.
Try to do it sitting. On the inhale only, curl your tongue like a straw and take a sip of your breath
Avoid spicy foods
What you eat can also affect how well you sleep.
Ms Reading warned against eating spicy things while you are tapering off.
“Be careful with fermented foods such as teriyaki or soy sauce, tofu and miso, including citrus fruits, cured meats and aged cheeses,” she said.
“These contain the amino acid tyramine, which can increase brain activity and make it harder to fall asleep.”
Our body needs more energy to diagnose a large, rich or heavy meal and produces more metabolic heat.
A light evening meal in the summer counteracts this.
Don’t share covers
If you sleep with a partner, consider using separate blankets.
While it may be tempting to snuggle up to your significant other, their body heat will only be transferred to you.
Ms. Reading said, “One easy way to more effectively optimize your personalized sleep environment is to use separate coverings so you can customize them to suit your preferences and reduce the likelihood of bedtime tug-of-war.”
Use aloe vera
California meteorologist Jodi Kodesh said using aloe vera before bed beats a cold shower, claiming it is absorbed into the body four times faster than water.
She recommends lathering all over your body just before bed for a cooling effect.
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