As a Sleep Scientist, I Rely on These 4 Items to Get Quality Sleep in the Summer
It's going to be a hot summer, and there are no signs of rising temperatures easing up. This means a sweaty night's sleep or two (or dozens) are likely in your future.
New United Nations climate projections estimate that the earth's temperature will continue to climb over the next five years, surpassing 2024, the hottest year on record, and exceeding current temperature safety thresholds, NBC News reported.
Sure, you could crank up the fan hoping to get some shuteye between the sheets. But one sleep expert says there are ways to ensure your bed remains a haven for a good night's sleep despite the summer heat.
Sleep Tip of the Day: How to Prime Your Bed for Sleep in the Heat
To combat hot nights, Wendy M. Troxel , Ph.D., behavioral sleep medicine specialist, tells TODAY.com that she has a specific way of setting up her bed.
First, she uses a mattress cooling pad, which she calls "very helpful." Next, she uses a lighter comforter draped over her top sheet. Rather than ditching covers altogether, most people need to feel some weight on them when sleeping to feel secure, she explains.
Troxel also opts for bedding made from natural fibers because it tends to be "more moisture-wicking, less likely to trap heat," she adds. If you find yourself heating up as the night progresses, kick off the layers to allow your body to cool down.
"I'm also really mindful of the sleepwear I'm wearing. I keep it minimal," says Troxel, adding that she recommends pajamas made from lightweight materials.
Why It Matters
"We do see in summertime that people tend to sleep less than they do in wintertime," Troxel says. And rising temperatures will continue to reduce the likelihood that we'll consistently get restorative sleep moving forward.
"We, as human beings, sleep better under cooler temperatures," she says.
When we fall asleep, our core temperatures drop. But if the ambient temperature around us is too high while we're sleeping, the brain will struggle to prompt that temperature change to happen. So, you can create a bedroom environment that will nudge the brain to act accordingly, says Troxel.
How to Get Started
Maintaining a comfortable body temperature is essential to sleeping through the summer heat, Troxel emphasizes. So, mind your habits before and in bed to get the rest you need.
She understands this can be difficult. "Particularly in the summer, because so (many) of our social activities do push later (into the evenings)" and because it's brighter outside for longer, your sleep routine might require a level of willpower that will be hard to maintain at first, she says.
To help get you in right the headspace for keeping up with your summertime sleep habits, she recommends wearing sunglasses outside, especially in the evening. Once you're inside for the night, close the shades and dim the lights to prompt the release of melatonin , a hormone essential to the sleep cycle.
You should also keep your bedroom cool. If you don't have air conditioning, consider a swamp cooler, a type of fan that can lower a room's temperature.
And if you sleep with someone , communicate that you might have to put a cap on cuddling for a few weeks to make sure you're sleeping your best and sweat-free at night, Troxel says.
TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com
