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How to get a good night’s sleep in the summer

Woman asleep

Sleep is a vital component to our overall health and wellbeing so making sure your quality of sleep is the best it can be is important.

Many people are aware that roughly eight hours of sleep is recommended for adults; however, it can be difficult to drift off to the land of nod during the summer. We have spoken to bloggers to ask them for their top tips on how to get some shut-eye during the warmer months.

Older people and sleep

According to Start Sleeping many adults aged 65 and over nap during the day because they don’t get enough quality sleep at night. A 15 to 20-minute power nap can be a great way to help catch up on sleep but napping for longer means you risk falling into a deeper sleep which can cause you to feel groggy afterwards.

Invest in quality pillows

Bedside table and bed

There is nothing worse than flat and worn out pillows, so to help you have a comfortable night’s sleep consider investing in some supportive bed accessories to help you achieve a restful sleep. Jane from Jane’s World told us: “There’s nothing worse than the awful draining feeling of not being able to get comfortable enough and this can be especially so during a spell of hot summer weather.  

“As I’ve reached my fabulous 50’s I have found a whole new appreciation for keeping cool. My top tip for enabling a good night’s sleep in the summer is to invest in a heat-responsive pillow. These pillows reduce in temperature as you lie on them.”

A variety of bed accessory companies sell pillows which boast heat-busting technology. The Simba Hybrid pillow contains “space-inspired temperature regulations and adjustable height and firmness”. The company states that the fabric used helps to regulate body temperature while the padding helps to dissipate heat.

Rachael from Rachael’s Thoughts also believes that a good quality pillow is the secret to a good night’s sleep: “If you find yourself constantly flipping your pillow to get to the cool side, try investing in a breathable pillow that uses airflow to stay cool during the night.”

A cooling gel pillow such as the Chillmax Pillow is another way to keep cool and can be placed on top of your current pillows to keep you feeling fresh all night. For an extra cooling impact, you can place the pillow in the fridge before using it.

Wear lightweight clothing to bed

No Sleepless Nights recommends opting for a light cotton for your bedtime attire: “Wearing light cotton nightwear rather than a synthetic material, no matter how smooth velvet or silk feels on the skin.” The properties of cotton mean it is light-weight and breathable, meaning air can flow freely to your skin.

Rachael also suggests choosing cotton over man-made fibres: “Make sure you’re ditching the fancy silk or polyester sheets and going for the classic cotton. It’s much more breathable and lightweight than other fabrics and will keep you cooler for longer.”

The same could also be true for the type of bedding you choose, according to No Sleepless Nights: “Invest in the highest quality cotton or linen bedding you can afford. Sleep only with a sheet covering you instead of any thicker bedding like duvets or blankets.

“The material you sleep on and have covering you can make a huge difference to how cool you feel at night. And investing in quality bedding will hopefully mean it lasts longer, which is better for the environment than poor-quality bedding which is thrown away.”

Have a cool shower or wash before bed

Blasting yourself with a cold shower sounds a bit daunting, but simply take the temperature down a notch and refresh yourself with lukewarm water. It is best to avoid hot baths in the hours before bed because it can take the body a little while to cool down.

Having a lukewarm shower or wash before bed is a great way to instantly feel refreshed as Sally from Life Loving explains: “Have a shower just before bed. I find it cools your body so you get into bed feeling refreshed and clean. It generally makes for a better night’s sleep as you are more relaxed too.”

If getting into the shower every evening isn’t feasible, then Kathy from Glitz and Glamour Makeup suggests keeping a bowl of water nearby to help keep you cool: “Alternatively you can put a bowl of cold water next to your bed so if you wake up feeling really hot and sweaty you know you can simply dip your toes in the water and instantly feel refreshed.”

Listen to ASMR videos

Man using a tablet device

Videos of people speaking softly, otherwise known as ASMR is often characterised as a relaxing, tingling sensation which can be felt across the body in response to certain triggers, similar to when you hear a piece of music which you enjoy and resonates with you.

ASMR (Autonomous Sensory Meridian Response) videos are usually visual and audio stimulus to trigger that feeling and to promote feelings of calmness and mindfulness. ASMR triggers are unique to each person, however, there are a few common themes which seem popular. ASMR Darling has more than 2 million subscribers on Youtube and her video “ASMR Blue Triggers zzz” has racked up more than 2,662,000 views alone. This video includes audio triggers such as water sounds, whispering, hair brushing and drawing.

Listening to ASMR videos before bed is something Bee from Queen Beady recommends to help you drift off to sleep: “I listen to ASMR videos before I go to sleep. Noises and sounds, and even watching repetitive movement videos can help me fall asleep in any situation. It helps me switch off and forget about the environment I’m in, especially if it’s too hot.”

If you have a computer or other electronic device it might be worth searching for ASMR sleep-inducing videos to see if that helps you drift off into a peaceful slumber.

Use lavender scented products

Glass of lavender

For many years people have turned to botanicals to help with their overall health and wellbeing. Lavender has been renowned as a natural alternative to help people relax, unwind and let go of stress.

Restonic includes some suggestions on ways you can incorporate more lavender into your life: “If you have lavender growing in your garden, you can harvest the pretty purple flower buds and put in a bowl next to your bed. You could also dab a drop or two of lavender essential oil on your temples, wrists or neck before bedtime.”

Laura Kate Lucas uses lavender as a natural sleep aid: “I often spritz my bedding and pillow before bedtime with a lavender spray. The scent helps me drift off, and the cooling mist is great during the hot summer months.”

As well as lavender sleep spray, there is a variety of bath and body products on the market which also aim to induce rest and relaxation. Sleepy body lotion from Lush contains ingredients which release a comforting aroma including lavender, tonka absolute and ylang-ylang oil.

Avoid unnecessary chores until later in the day

Jenni blogs at Chilling with Lucas and asked her 88-year-old grandmother for her top tips on getting a good night’s sleep in the summer. Her advice includes: “Do not do any unnecessary work until it cools down and keep the window on the latch if possible.”

During the hot months try to avoid tackling energetic household tasks, such as vacuuming, until later in the day if possible. Leaving such chores until the temperature cools as evening approaches means you avoid getting hot and bothered.

Keep the blazing sunshine out

Bedroom with curtains closed

Trying to reduce excessive heat build-up in your bedroom is another way to help you get a good night’s sleep in the summer as recommended by Hayley from Miss Many Pennies: “On really hot, sunny days, keep your blinds or curtains closed during to stop the sun shining in and heating the house even more.”

If you want to go one step further installing blackout linings to your current curtains which helps to block out sunlight from entering your bedroom. Thermal lined curtains are another option because not only will they keep your home insulated and warm in the winter, but it could also help keep it cool in the summer.

Heat rises, so if you require the assistance of mobility equipment such as stair lifts to get around your house it is worth remembering that the upper floors of your home will feel much warmer than on the ground floor.

This news article is from Companion Stairlifts. Articles that appear on this website are for information purposes only.