Sleeping on a hot night : our top tips to beat the heat

We all know how important it is to get a good night’s sleep, but sleeping on a hot night can be easier said than done!

Summer in Australia can get very hot, and this heat is not just limited to the day. Extreme heat, especially at night, can play havoc with your sleep making it harder to fall asleep, stay asleep, and feel refreshed when you wake up.

While we can’t control the weather, we can offer you some tips to help you sleep on a hot night.

Tips for sleeping on a not night

Cool your body

• Cool your body down with a lukewarm (not hot or cold) shower just before bed.
• Cool your core temperature down by soaking your feet for 10 minutes in a bucket of cold water.
• Apply wet cloths to your face and forehead before heading to bed.
• Drink small sips of cold water (but not so much that you’ll need to get up for the toilet in the middle of the night).
• Sleep in light, loose clothing. Natural fibres such as cotton or linen are the coolest.
• Avoid tight clothing, or clothing made from synthetic fabric.
• Use a water spray mister on your face. Keep this beside the bed in case you wake during the night.

Improve your sleep environment

• Sleep in the coolest part of the house, if your bedroom is too hot.
• Ensure you have removed all heavy or winter bedding — cotton sheets are best.
• Use air-conditioning or a fan to cool your room.
• If not using air-conditioning, ensure windows are open for adequate ventilation.
• Cool your sheets with wrapped ice-packs (the same principle as hot-water bottles).
• Sleep with an ice-pack, but make sure it’s wrapped to avoid your sheets getting wet as it melts.
• Avoid sleeping with pets as they can warm up the bed.
• Consider sleeping in a separate bed to your partner to avoid their body heat.

During the day

• Exercise early in the morning when it’s cool. Regular exercise helps you sleep better, but you should avoid exercising too close to bedtime.
• Avoid hot, heavy or spicy meals before bedtime. Eat lighter, cooler foods such as salads and fruit.
• Avoid alcohol and caffeinated drinks (tea, coffee, energy drinks) in the late afternoon or evening as these can keep you awake. They may also increase dehydration.
• Drink plenty of water during the day to stay hydrated. Avoid drinking excessive amounts before bed.
• Keep the house as cool as possible by closing curtains and blinds during the day. Close windows as well to keep the heat out.
• Avoid getting sunburned, as this will make your skin feel hot, and add to your discomfort.

Sleeping on a hot night can be frustrating, so try to remember that it won’t always be this uncomfortable. Even if you can’t sleep well, aim to rest and relax. Dozing on and off is better than sitting up all night feeling frustrated.

We may not be able to control the weather, but we can help your sleep be as comfortable as possible with one of our super-comfy mattresses. Made in Australia to Australian standards, our waterproof mattresses are designed to last, giving you ample support, and real peace of mind. Browse our range today.