Best Sleep for the summer heat

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Getting a solid eight hours of quality sleep can be challenging any time, but soaring summer temperatures make it even tougher. While some have no trouble snoozing through the season, a lot of us struggle more on sweaty summer nights. And since the United Nations climate projections estimate that the Earth’s temperatures will continue to climb over the next five years, beating 2024, the hottest year we’ve had so far, finding ways to sleep well in the heat is essential.

The thing is, humans just sleep better under cooler conditions, according to behavioral sleep medicine specialist Dr. Wendy M Troxel. “We do see in summertime that people tend to sleep less than they do in wintertime,” she explains. “And rising temperatures will continue to reduce the likelihood that we’ll consistently get restorative sleep moving forward.”

Cranking up the fan can help, but there’s more you can do to ensure a good night’s sleep on hot summer nights. Troxel shares how she sets up her bed and offers tips for keeping cool and getting the best sleep as temperatures rise.

• The sleep expert has a specific method for setting up her bed in summer, starting with a mattress cooling pad, which she calls “very helpful.”
• Troxel also uses a light comforter draped over her top sheet. While some ditch covers altogether when it’s hot out, she says most people need to feel some weight on them to feel secure while sleeping.
• She also uses bedding made from natural fibers, which she says tends to be “more moisture-wicking, and less likely to trap heat.”
• Sleepwear is important too, and Troxel likes to keep it minimal, opting for pajamas made of lightweight materials.
• Habits before bedtime make a difference too, especially since social activities get pushed later in the summer thanks to it being bright outside for longer. That’s why Troxel recommends wearing sunglasses outside, especially in the evening, and closing shades and dimming lights once back inside.
• Keep the bedroom cool by lowering the temp with AC, swamp cooler, or fans.
• If you sleep with someone, consider putting a cap on cuddling to help stay sweat-free at night.

Source: Today