5 Ways to Sleep Cool During the Summer Months

The summer is only getting started! With higher temperatures come fun outdoor activities, like swimming, gardening, and playing sports. However, many people find that it is more challenging to achieve a quality night of sleep when the temperature is elevated. In fact, warmer weather can even have an impact on sleep apnea symptoms. Fortunately, there are some steps you can take to stay cool as you sleep. Read on to learn about some of the most effective methods.

Shower Before Bed

There are few routines better than a hot shower or bath. While they feel great at the time, having the water too hot can make it difficult to cool off afterward. Instead, set the temperature to be lukewarm. This way, you will be nice and relaxed, as well as squeaky clean, before bed.

Consider Doors, Windows, Curtains and Shutters

Depending on how hot it is outside and what your A/C situation looks like, it may be strategic to open certain doors and windows and/or use curtains/shutters. Keeping doors open in your hope can help to improve air circulation. If it is cool at night, keeping the windows open can help to keep things cool, bringing fresh air into the room. On the contrary, keeping the windows closed and closing the shutters or curtains can help to keep the warm are out so you can stay cool.

Cooling Mattress Topper

If you are willing to invest a little more in your sleep set up, you might want to consider a cooling system or breathable mattress topper. Memory foam is popular today thanks to its comfort, but it is notorious for trapping body heat, so switching mattresses or removing your memory foam mattress topper may be a good idea in the summer. Latex and wool both tend to be more breathable than memory foam and flush toppers.

Turn on a Fan

If you don’t mind feeling a breeze, fans can make a huge difference in helping you stay cool while you sleep. Depending on the kind you get, they can even provide you with a “white noise” effect to drown out any outside creeks or noises that could be keeping you up. You could either turn on your ceiling fan or face a standing fan toward you.

Limit Alcohol Consumption Before Bed

You likely know that alcohol can negatively impact your quality of sleep. It can also impact how hot you feel. When you drink alcohol, your blood vessels dilate and move closer to the surface of the skin, resulting in additional sweating. Avoiding for a few hours before bed. If you have something to drink, choose a decaffeinated tea or glass of milk instead.

Your environment plays an important role in achieving quality sleep. Try using some of the methods above. This way, you can work towards quality rest.

About the Author

Dr. Philip A. Lisk earned his dental doctorate from the University of North Carolina School of Dentistry in Chapel Hill. Since then, he has been committed to continuing education to keep his knowledge and skills sharp. Today, is a proud member of the American Dental Association, North Carolina Dental Society, and American Academy of Dental Sleep Medicine. For more information or to schedule an appointment at his office in North Raleigh, visit his website or call (919) 870-6892.