10 tips for a good sleep during the height of summer
Sleep experts reveal their top tips for beating the heat and boosting melatonin.
On an average night, one in five Australians struggles to get enough sleep. Add in the sweltering summer heat, and it’s a recipe for tossing, turning, and waking up feeling anything but rested.
To help, sleep experts have shared their top tricks for staying cool and sleeping soundly through the blistering Australian summer, so you can wake up refreshed, even on the hottest nights.
How to sleep better in summer
1. Less is more
While it may seem self-explanatory, dressing your children in loose, short cotton pyjamas will encourage their skin to breathe throughout the night.
2. DIY air-con hack
Place a bowl of ice in front of a floor fan and angle the icy breeze toward your bed. As the cool air drifts over you, you’ll feel refreshed and chilled while you sleep, plus, it’s a clever way to save a few $$$ on your power bill!
3. Keep bedrooms cool
During the day, shut the blinds in the kids’ rooms while they’re out and about, then open the windows at night if there’s a breeze. This helps the room stay cooler by bedtime, making sleep a little easier. Quick tip: dark blinds can trap heat, so go for lighter colours where possible.
4. Sleeping solo and spread out
It might sound a little odd, but sleeping alone can help you avoid sharing body heat. Take it a step further by lying in a “spread-eagle” position – yes, really! – with none of your limbs touching. This clever trick keeps your body heat from building up, helping you stay cool through the night.
5. Choose the right sheets
Contrary to popular belief, high-thread count sheets often retain the most heat and make summer sleeping even more difficult. Dress your bed with light-coloured cotton sheets to create a breathable environment.
6. Pulse points
Apply ice packs or cold compresses to pulse points at the wrists, neck, elbows, groin, ankles, and behind the knees to create a quick cooling effect for your entire body.
7. Protect and hydrate
Always slather your kids in sunblock and keep them well-hydrated during the day. Dehydration can make sleep tricky, and we all know how miserable sunburn feels. Keeping them comfortable is the key to a good night’s sleep.
8. Sleep low to stay cool
Heat rises, so the higher up you are in your home, the hotter it gets. Move your bedroom to the lowest floor you can and scout around to find the coolest room, your sleep will thank you for it!
9. Cool down with a shower
A lukewarm shower right before bed can help lower your body temperature and make falling asleep easier. Just don’t go too cold, the body may overcompensate and leave you feeling warmer instead!
10. Quality mattress
A good night’s sleep starts with a quality mattress. Look for one that offers temperature control to help you stay comfortable and snooze well all year round.
