Use a hot water bottle and freeze your pajamas: Experts reveal tips for how to sleep in

As summer draws near, you might find yourself thrashing about in the bed covers, trying to get to sleep.

When it is too hot, our bodies can struggle to cool down, disrupting the relaxation process and making it difficult to fall asleep. 

And a recent study found that getting a good night’s sleep is more urgent than ever because it can lead to a 40 percent lower chance of early death.

Experts have revealed some lesser-known tips for staying cool through the night.

Use a hot water bottle

Using a hot water bottle in summer might sound counterintuitive, but sleep expert James Wilson recommends a tepid bottle on your feet to raise your core temperature slightly. 

Then when you go to bed, your core temperature will drop.

This is an important part of your body falling asleep and helps trick the body into thinking it is cooler than it is. 

Submerge your feet in water

Like a hot water bottle, submerging your feet in a bowl of lukewarm water offers long-lasting coolness.

But watch the temperature of the water — using ice-cold water can shock you awake and make it harder to fall asleep.

Make your own cold air

A bowl of ice placed in front of a fan will generate a cold breeze rather than circulate existing warm air around the room.

Freeze your pajamas

Popping your pajamas in an air-tight bag in the fridge or freezer before bed for a few minutes can give you a cool treat.

You could also put your pillowcase in the freezer to help keep you cool in the night. 

The summer heat can make sleeping impossible, but experts reveal several tips for a cool night's sleep

The summer heat can make sleeping impossible, but experts reveal several tips for a cool night’s sleep

Don’t sleep naked

As tempting as it may be to strip off, a UK psychologist recommends against the practice.

Suzy Reading told UK bedding company ‘I wouldn’t recommend sleeping naked, as much as this might appeal, because sweat then collects on your skin rather than being absorbed by the fibers of your clothing and cooling you down.’

She instead suggested wearing ‘loose-fitting, airy, light garments in natural fibers,’ like cotton, silk, eucalyptus or bamboo, ideally in lighter-colored shades, the New York Post reported.

Leave hair damp

Putting down your hairdryer and leaving your hair wet after showering will leave you feeling cooler for longer.

Breathing techniques

Sitali breathing is a yoga breathing practice known for its cooling ability. 

Try doing it seated. On inhalation only, curl up your tongue like a straw and sip in your breath 

Avoid spicy foods

What you eat can also have an impact on how well you sleep. 

Ms Reading warned against eating anything spicy while you are winding down.

‘Be careful with fermented foods like teriyaki or soy sauce, tofu and miso, also citrus fruit, cured meats and aged cheeses,’ she said.

‘These contain the amino acid tyramine, which can increase brain activity and make it harder to fall asleep.’ 

Our bodies take more energy to diagnose a large, rich or heavy meal and produce  more metabolic heat.

A light evening meal in summer will counteract this. 

Don’t share covers

If you sleep with a partner, you should consider using separate blankets. 

While snuggling up to your significant other might be tempting, their body heat will only transfer to you.

Ms Reading said: ‘A simple way to more effectively optimize your personal sleep environment is to use separate coverings so you can tailor it to your preferences and reduce the possibility of bedtime tug-o-wars.’ 

Use aloe vera

California meteorologist Jodi Kodesh said that using aloe vera before bed trumps taking a cold shower because she claims it absorbs into the body four times quicker than water.

She recommends lathering up all over your body just before bed for a cooling effect.

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