Sleep better in the heat: The 10 best tips for a restful night

Are you currently having trouble sleeping due to heat? This is not surprising, as restful sleep is often not possible in hot conditions. A balanced body temperature and a comfortable room climate are essential in this regard.

Good personal hygiene, an adjusted sleep-wake rhythm, and a siesta with positive thoughts also help. With our ten tips, you will also manage to get through the hot summer nights feeling refreshed.

1. Cool down your body

There is nothing worse than going to a box spring bed in summer temperatures when your body is overheated. Sleeping in the heat can then become a real challenge. Fortunately, there is a simple way to alleviate this somewhat and promote relaxation: a refreshing bath or a lukewarm shower before going to bed are options that pamper your skin despite the heat.

Showering lowers the body temperature and facilitates falling asleep. However, you should ensure that you do not use ice-cold water. Doing so would stimulate your body and brain to become active. Therefore, gradually adjust to the optimal cooling temperature for your evening shower.

2. Avoid overheating the room during the day

It is particularly difficult to keep one's home cool during the day. However, there are various methods that can help. This way, you avoid overheating the room and ideally ensure a more pleasant indoor climate in the apartment. Darkening is essential as sun protection during the heatwave.

Keep windows and doors closed during the day

Keep everything closed during the day to prevent heat from entering the house. Otherwise, windows and doors allow the summer heat to come in. When it cools down in the evening, create a draft and enjoy the fresh breeze inside the house.

In this way, the heat escapes from the room, ensuring a comfortable room temperature.

Hang wet towels up

Hanging wet towels in front of windows or doors serves a purpose: it cools the room. The evaporative cooling provides a more pleasant indoor climate with refreshing humidity. Occasionally, you re-moisten it. This solution is also impressive in terms of sustainability at home.

Place a fan with ice cubes

Build your own air conditioner for more pleasant ventilation! You only need three ingredients for this: a fan, a bowl or a glass, and ice cubes from the refrigerator. Simply place the frozen cubes in the container in front of the fan for air circulation. The cold air from the ice is then picked up by the device and distributed throughout the room.

This creates a cooling effect that significantly improves the room climate, making sleeping in heat no longer a problem. However, you must replace the ice repeatedly depending on the temperature. Therefore, enjoy this tip with caution: do not direct fans towards yourself! Otherwise, there is a danger or risk of catching a cold.

On the contrary: the temperature decreases by several degrees Celsius towards the floor while you move calmly within the room. Perhaps the ceiling fan would also be an alternative.

Avoid unnecessarily switched-on electrical appliances during insomnia

Electrical appliances generate heat and can increase the room temperature. Therefore, it is advisable to avoid using electronic devices such as televisions, computers, laptops, or gaming consoles during the day as much as possible. Search within your four walls – you will certainly discover unnecessary devices.

Alternatively, they should only be turned on or off when you truly need them.

Darken the room during the day

Darkened curtains help you keep the sunlight and thus the heat outside. To achieve this, lower the shutters or blinds during the day and draw the curtains. This generally significantly reduces the penetration of sunlight at any time of the day.

The room thus remains not only dark but also significantly cooler. With this aid, you also combat excessive sweating during the day. By the way: These tricks also cool an attic wonderfully. However, compared to the ground floor, the process takes longer. 

3. Ensure an environment without daylight

Dark curtains or blinds not only block the heat of the day but also promote the production of melatonin. This hormone plays a crucial role in regulating the sleep-wake cycle.

If you sleep in an environment with sufficient darkness, your body more easily transitions into sleep mode, allowing us to wake up rested and refreshed. Therefore, take precautions. This way, you create a dark bedroom and enjoy the proper sleep quality in hot weather.

Simply ensure that your eyes are not exposed to disturbing sunlight or street lamps. Also, turn off the night lamp to finally find rest. By the way, it also generates heat.

4. Pamper your body

The evening is the ideal time to prepare for the rest phase with certain activities. However, many people forget an important factor in the preparation: their own body. It must not have to digest anything heavy after meals in order to ensure a restful sleep.

Therefore, opt for light meals with foods such as:

• Vegetables
• Fruit
• Lean meat
• Fish
• Prayer

This diet offers many advantages and creates balance in the body. Adequate hydration is also necessary during this season. Furthermore, exercise promotes healthy sleep and increases fatigue. With regular physical activity, you even reduce your muscle tension and effectively combat sleep disorders.

Also avoid beverages containing alcohol as much as possible, as they contribute to restless sleep. In particular, a larger quantity quickly leads to circulatory problems. If you have had one too many drinks after an exciting party, you should take measures before going to sleep.

Drink plenty of water to prevent the alcohol from affecting you too strongly. For women, nutrition is not the only concern during the summer months. Personal care should also be adjusted. Every woman pampers her face and pores with moisturizing creams.

Heat even affects the blood vessels. They dilate, which may result in slower blood circulation. The same applies here: water is the best solution! An evening walk is also beneficial for insomnia and can help with sleeping in the heat.

5. Adjust your rhythm

To ensure that your sleep rhythm is not disrupted, you should try to go to bed at the same time every day. However, in summer, adjusting the rhythm may be necessary, as the longer days with abundant light and shorter nights can confuse your internal clock.

However, there is no ideal time – listen to your body and give it the rest and recovery it requires. This way, it replenishes energy and you will wake up fit the next day. A tip: If you wake up in between, you can briefly ventilate the room at night. This allows fresh and cooler air to enter the bedroom.

6. Do not think of anything negative

You should ideally avoid negative thoughts before going to sleep. They only burden you unnecessarily and deprive you of valuable sleep that you need. Instead, dream of your desired vacation so that you can start the next day fully energized.

Furthermore, excessive tension of the body caused by stress and worry thoughts leads to increased heat production due to a faster heartbeat. This additionally complicates falling asleep and, in the worst case, triggers severe sweating. The mobile phone also supports negative thoughts.

7. Bridge the midday period with a siesta

A short siesta in the afternoon works wonders to bridge the midday hours. Especially in summer, when the sun is high in the sky and the heat outside is unbearable, a rest period can revive the body and refresh the mind. An ideal duration is ten to twenty minutes.

If the bedroom was darkened early, then there is even a pleasant temperature in the room.

8. Eliminate mosquitoes from the bedroom

Mosquitoes tear us from our sleep at night. Their bites and buzzing are both unpleasant and disturbing. This is particularly annoying when we finally want to relax and enjoy our well-deserved night's rest. However, there are various methods to keep mosquitoes out of your bedroom.

This is how you ensure that you can sleep peacefully:

Why mosquitoes disturb your sleep

Mosquitoes are not only annoying but can also cause health problems—especially because they transmit diseases such as West Nile virus or malaria.

However, even without the health concerns, no one wants them in the bedroom. But why do they seek your proximity? Mosquitoes are attracted by body heat and the carbon dioxide we exhale. Additionally, some people are more susceptible to bites than others.

There are many theories as to why this is the case. However, we have not found a definitive answer. Whatever the reason may be, you might be able to resolve the issue with our tips.

How to Keep Mosquitoes Away from Your Property

First, you should inspect your surroundings for potential mosquito breeding sites. Standing water, which can be found in flower pots, birdbaths, or rain barrels, for example, is an ideal place for them to lay their eggs. Therefore, empty the containers or cover them.

Plants such as lavender or lemongrass are also helpful. Mosquitoes do not like the scent.

How to Combat Houseflies Inside the Building

To keep mosquitoes away from your house, you should install insect screens on all windows and doors. Essential oils from certain plants (lavender or lemongrass) in your bedroom also repel these insects.

Furthermore, there are various chemical agents such as insect sprays or electric mosquito traps that are also effective. However, when using these products, you should exercise caution: ensure that you use them only in open spaces.

Otherwise, allergic reactions and other health problems are possible. 

Other tips to avoid mosquitoes

If you go outside in the evening – for example, for jogging or barbecuing – you should cover your arms and legs. A special skin spray provides additional protection. Furthermore, you should remember that mosquitoes are especially active in the early morning and evening hours.

Therefore, try to remain indoors during these times.

9. Create a comfortable bed climate

A cooling ceiling made of silk or a cooling pillow helps you lower your body temperature and sleep during heat. They enable you to have a fantastic night's rest. By dissipating heat, the pillow and the ceiling create a cooler environment and a comfortable, high-quality sleeping experience.

Not only that: They can be used in any situation for people with excessive sweating or hot flashes. However, it is not only the interior of the duvet that matters. A secret tip that also leads to truly comfortable sleep through the night is the use of a hot water bottle.

Simply place about 2 liters of water in the refrigerator several hours before going to bed. Then pour the liquid into the hot water bottle. Enjoy the cooling sensation that stimulates your metabolism and improves the duration of sleep.

A topper with cooling gel for the mattress is also an option for a better sleeping temperature in this area.

10. Use the correct bed linen

Especially in the warmer months, choosing the right bed linen in white or other colors helps to keep the body cool and create a comfortable sleeping environment. It provides relaxation during hot nights.

Breathable materials such as cotton and linen are an excellent choice, as they wick away moisture and dissipate body heat more effectively. With the right bedding and an ideal sheet, you ensure that you wake up perfectly rested and ready to start the day!

A bed sheet made of breathable fabrics simply feels refreshing. The finishing touch is the clothing – what could be better than a fragrant and freshly washed pajama? Breathable fabrics reduce sweat on one hand. On the other hand, appropriate nightwear provides a cooling effect.

This has a correspondingly positive effect on health. A tip: With us, you will find a wide selection of summer textiles that provide true luxury in bed. Our company is happy to advise you. The experts will provide you with all the information you need for the respective item. Please feel free to ask us your questions and get in touch if you wish to change your life with a bed from us.