How to Fall Asleep When It's Too Hot
Room So Hot You Can't Sleep? Here's What a Sleep Doctor Recommends You Try Next
Getting restful sleep on a hot, humid night can be challenging, especially if you have no way of cooling your room down. "Too warm of a sleep environment can lead to sweating and sleep disruptions throughout the night," Sujay Kansagra, MD, Mattress Firm's sleep health expert and director of Duke University's Pediatric Neurology Sleep Medicine Program, told POPSUGAR. "If you're uncomfortable, you may not get into the deeper stages of sleep and will wake up unrefreshed." In fact, the National Sleep Foundation suggests keeping the temperature between 60 and 67 degrees.
But while you may not have control over the thermostat, there are some things you can do to help your body adjust to the warmer temperatures. First, plan to work out in the morning, rather than at night. When you settle into bed, "your body's internal temperature begins to drop, which makes it easier for you to fall asleep," Dr. Kansagra said. "Exercise late at night or right before bed can raise your body temperature too much, making you feel more awake and less ready for sleep."
You should also make sure you're sleeping in the right pajamas for those hotter nights, he added. Go for lighter, less restrictive sleepwear, as tighter and heavier fabrics can make you feel warmer. Cotton PJs are a good choice, though you can also look into moisture-wicking fabrics, sheets, and covers, like this weighted blanket.
Finally, take a warm shower before bed — yes, warm. "A hot nighttime shower can actually help you fall asleep," Dr. Kansagra explained. "It will artificially raise your body temperature for a short period of time so that when you step out of the shower, you experience a rapid drop in temperature." This drop, even though you're in a hot room, will help you doze off quickly and comfortably.
