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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 9,519 times.
It is hot and there is no air conditioner in the room which can make it difficult to sleep. Fortunately, there are ways to help cool down and stay cool long enough for you to fall asleep and stay asleep.
Steps
Ready for bed
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Stop exercising a few hours before bedtime and drink plenty of water. When you exercise, you increase your body temperature and retain heat. Exercising away from bedtime gives the body time to cool down. [1] X Research Source
- You should also drink plenty of water throughout the day to stay hydrated. Always carry water with you.
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Avoid overeating and spicy foods. Eating too much or eating spicy food before bed makes you feel hotter. You should eat a light dinner at least 2-3 hours before going to bed and should not eat spicy food.
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Avoid drinking ice water. Drinking cold water not only slows down digestion but also slows down metabolism by constricting blood vessels and thereby, reducing water and cooling capacity of the body. [2] X Research Source Instead of cold water, you should drink cool water at room temperature.
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Take a warm bath. Bathing in water that is too cold will only have the opposite effect. Body temperature will have to rise to fight the cold. Therefore, you should only shower with cool or warm water. [3] X Research Sources
- Hands and feet can be soaked in warm water. Hands and feet are “radiators,” or areas of the body that often heat up. Cooling hands and feet with a warm bath will help regulate body temperature and cool you down.
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Find a cool, dark place to sleep downstairs or in the basement. High temperatures are usually higher. Therefore, you should look for a place low on the ground, such as the bedroom floor, or low in the house, such as the ground floor or basement. [4] X Research Sources
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Replace thick blankets and pillows with thin ones. Change thick bedding (usually heat) and thick blankets. Instead, you should use light cotton sheets and thin blankets. [5] X Research Sources
- A straw mat or a bamboo mat is a great choice for a cool and good night’s sleep. Straw or bamboo mats do not retain heat and do not warm you up. You can spread bamboo mats on the bedroom floor to create an ideal sleeping place.
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Place bedding in the freezer. Place pillowcases, sheets, and blankets in the freezer 30 minutes before bed. Once spread on the bed, these items will stay cool long enough (about 30-40 minutes) for you to fall asleep. [6] X Research Source
- Avoid wetting bedding or sleeping on wet sheets or wearing wet clothes to bed. Do not soak socks in cool water and then wear them to bed or wear a wet shirt to bed. Bringing wet items into the room only creates dense humidity in the room and causes discomfort. [7] X Research Sources
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Open a window or turn on the air conditioner. About 1 hour before going to bed, you should open the window in the room to increase air circulation and cool the room. However, it is advisable to close the windows before going to bed to avoid the air heating up the bedroom during the night. [8] X Research Sources
- When you sleep, your body temperature will drop to its lowest point around 3pm. At this time, the outside temperature is also quite low. If you open the window to sleep, the muscles around your neck and head can be forced to tighten due to the sudden drop in temperature and wake you up.
- During the day, you should close the windows and close the curtains to avoid increasing the temperature in the room.
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Wear cotton clothes or wear as little as possible when going to bed. You may think that getting undressed and going to bed naked will help cool you down, but in fact doing so will make you hotter because moisture can’t evaporate between your body and where you sleep. So it’s better to wear cotton underwear and avoid synthetic fabrics like nylon or silk as they are not breathable and make you feel hotter. [9] X Research Source
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Wipe your face, hands and feet with a damp cloth. You can place a damp towel near your bed to wipe your face and arms throughout the night. However, you should avoid going to bed with your face or arms still wet. After wiping with a damp towel, you should use a dry towel to dry your body before going to bed. [10] X Research Source
- Towels especially made of super-volatile materials can be purchased that retain water but are dry to the touch. Towels help cool the body without making the skin wet. [11] X Research Source
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Place your wrist or inner arm under cold running water for about 30 seconds. These sites are where blood circulates closest to the surface of the body. Putting the wrist or the inside of the arm under cold running water for about 1 minute helps lower the temperature in the blood to cool the whole body. [12] X Research Source
Keep cool in the bedroom
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Use a fan to increase airflow. You should open the bedroom window and place the fan in the corner of the room, facing the bed. [13] X Research Source
- Avoid letting the fan point towards your face, back, or too much need of a person. Fans pointed directly at the face can stiffen the neck muscles and lead to allergies or diseases.
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Make ice towels. Before the advent of air conditioners, people used to place ice packs, cold towels or cooling bags in front of fans to cool them down. [14] X Research Source
- To make ice towels, first you need to hang wet towels wrapped with ice cubes between two chairs. Point the fan toward the towel and toward the wall, or in the corner of the room away from where you sleep.
- Place the container under the towel to catch the ice running down.
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Turn the pillow over to the cool side. If you wake up in the middle of the night from heat, you can turn the pillow over. The pillow underneath will be cooler because it has not yet absorbed the heat that the body radiates during the night. [15] X Research Source
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Place the ice pack on your neck or forehead. You can buy cold packs at most grocery stores. Place cold packs under your neck, on your forehead or under your arms, under your armpits. Cooling these positions will help cool the whole body.
- You can make your own ice packs at home. Place 3-4 tablespoons of dish soap in a zippered pouch. Place the bag in the freezer. The soap will not harden and will stay cold longer than ice and/or ice packs. When you want to use it, you can place the pack on a pillowcase or wrap it in a towel and apply it to your neck or arm. Because the ice pack does not freeze, it is easy to use, comfortable to apply in most areas of the body.
- Alternatively, you can also put rice in your socks. Then, put the rice stockings in the freezer and leave for at least 2 hours. Bring rice socks and use them as cool packs. Place rice socks under your pillow to cool the side of the pillow when you turn it over.
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Spray water on face and neck. If you often wake up in the middle of the night due to the heat, you can prepare a spray bottle of cold water. Spray water on face and neck to cool. [16] X Research Source
Advice
- A sleeping mask can help if you want to sleep longer and if there is light in the room even with the curtains closed.
- Try wearing headphones if you live in a crowded place and the traffic doesn’t stop at night. The noise combined with the high temperature makes it more difficult to sleep.
- Feed your pet a protein-rich food before bed so they don’t wake you up in the middle of the night or early in the morning with hunger.
- Limit blankets when sleeping.
- Don’t be afraid to sleep naked.
- Remember to turn off all lights and electronics.
- Put ice in a bag or use something cold in your pillowcase.
- If you wear a sleeping mask, put it in the freezer before bedtime.
- Prepare a cool pillow and create space between your arms and legs. Closed limbs can absorb heat. You should buy curtains that specialize in blocking noise and high temperatures with many different colors.
- Have ice cubes ready to use at bedtime.
- Take off your socks (socks).
Things you need
- Fan
- Ice
- Ice pack
- Aerosol
- Clothes
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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 9,519 times.
It is hot and there is no air conditioner in the room which can make it difficult to sleep. Fortunately, there are ways to help cool down and stay cool long enough for you to fall asleep and stay asleep.
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