Tips for Better Sleep During a Heatwave

Summer is here and the first heatwave of the season is taking a toll on the west coast. It is incredibly frustrating when the heat prevents you from getting the rest you need. Tossing and turning in bed and falling behind on shut-eye can be unforgiving and wreck havoc on your mood, focus, and productivity. 

How Body Temperature Effects Sleep

Deep quality rest depends on our environment. A hot room in the midst of a heatwave is far from ideal. Temperature and light play the most important role here. We tend to get the best sleep in a dark room at 65 degrees. 

A summer heatwave can interfere with your ability to get in quality shut-eye. Your body temperature should naturally drop when you drift off to sleep. If your room is too warm the air around you can leave you feeling restless and prevent your body temperature from dropping. During the first two stages of sleep, you are more sensitive and you may wake up often if you feel hot.

A Sleep Supportive Environment

When a heatwave hits and you don’t want to leave your AC running all night, it can be hard to get good sleep. 

A cool and dark environment supports melatonin production which makes you feel drowsy and helps you stay asleep. Sleeping during a heatwave means you may be sleeping in a warmer environment than you would like.

Your sleep cycle will go through an adjustment period as you adjust to the higher temperatures and lighter skies in the evening. Your circadian rhythm will go through a shift as it works to bring balance to your sleep and wake cycles. This could mean a few disruptions and restless nights as your body adjusts. During a heatwave you might need to prepare some cooling remedies to take to bed with you for your comfort.

If you are having trouble getting to sleep and staying asleep, have one serving of Pure Sleep 30 minutes before bed. Pure Sleep helps with occasional restlessness and brings balance to your circadian rhythm.

Try some of these tips to help you get better sleep during a heatwave and optimize your sleep this summer.

Tips To Keep Cool During a Heatwave

1. 1. 1. Draw the curtains to keep direct sunlight and heat out during the day and open things up at night to cool down the inside. Keeping your house cool will help you get better sleep at night. During a heatwave, it is especially important to reduce your power usage and keep your house cool by closing it up and keeping it dark.
      2. Keep a bottle of cold ice water near your bed. If you wake up hot and sweaty, having a cold drink can help you cool off and get back to sleep.
      3. Use a bedside fan to keep air circulating. This is more needful during a heatwave. Having airflow around you keeps you comfortable and prevents you from waking up sweaty.
      4. Open windows around the house to let in the fresh cool air at night. This is a great way to cool your house down during a heatwave when you need to reduce your AC usage.
      5. Keep cool with breathable cotton bedding and light cotton sleepwear. Less is better in the heat.
      6. Put your pillowcase in the freezer before bedtime. Going to sleep with a cold pillow can help you get comfortable. During a heatwave a cold pillowcase feels so relaxing.
      7. Take a hot bath before bed. I know it may sound uncomfortable to sit in a hot bath in the heat, but it will help you cool down when you get out. As the air around you cools your skin, your body temperature will drop and you will feel drowsy and ready to rest.
      8. Cool down your hot spots with a cold water bottle. Here is a heatwave sleep hack: Pull out your hot water bottle, but fill it with ice water and bring it to bed with you. If you wake up in the night you can use it to cool off hot spots like the back of the neck, elbows, and behind your knees.