Even those of us who love the hot Arizona summers can struggle sometimes to get the sleep we need if our sleep environments are too hot, or too cold. According to the National Sleep Foundation, temperatures over 75 degrees or under 54 degrees can make it difficult to sleep, although we each have our own sleep temperature threshold. This means that you need to pay attention to what is happening around you on those nights when you find yourself tossing and turning and unable to sleep soundly.
One of the reasons sleeping when it is too hot can be problematic is that being hot and sweaty makes you uncomfortable and comfort is important for good sleep. But another reason high temps make sleep elusive has to do with how our bodies work. One of the things that happen as part of falling asleep is that our body temperature drops. It remains at this lower temperature while we sleep and then increases when it is time for us to wake up. If the room we are sleeping in is too hot, it may be difficult for our body temperature to go down enough to trigger sleep. Likewise, if the room gets too warm and raises our body temperature, we may wake up prematurely.
There are some things you can do to help keep the heat from affecting your sleep. Here are some tips to help you get the sleep you need no matter how high the temperature soars.
Air circulation can be key to keeping your sleeping space comfortable all night long. Make sure there is a flow of air in your room, even if you are using an A/C to keep things cool.
Sleep Somewhere Else
Most bedrooms are on the highest floors of the home, which, unfortunately, is where all the heat in the house goes as it rises. If you are having trouble getting the sleep you need because it is too hot in your room, trying sleeping on a lower floor until you can find a more permanent cooling solution or until the heat lets up.
Shower Before Bed
Most of us take a shower after we wake up in the morning, but if you are struggling to get the sleep you need because you are too hot, taking a cool shower before bed can help you get to sleep. The cool water will help decrease your body temperature and trigger sleep.
Sometimes simply picking the right pajamas can make a big difference in what kind of sleep we get when it is too hot. If you are struggling with sleep, consider skipping the PJs altogether or, if that isn’t an option, look for ones made from light fabrics or for options made of fabrics that wick moisture away from the skin which will help keep you cool while you sleep.
- Beat the Heat for a Good Night’s Sleep (valleysleepcenter.com)
- Struggling to Get to Sleep? Get Comfortable (valleysleepcenter.com)
- How to Keep the Summer Heat from Stealing Your Sleep (valleysleepcenter.com)