How to Sleep Better in The Summer

First added 8th April 2022

By Sophie Fessey

6 min read

The summer brings good weather but sometimes this can mean restless nights of sleep. There’s nothing worse than not being able to sleep when it’s too hot. In this guide, we cover all basics from the best mattress type, to propping a fan at the end of your bed to what to wear to bed. Here you'll find lots of helpful tips and advice to help keep you cool during the heatwave.

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Tips to Sleep Well During Summer

With the summer months approaching, finding comfortable ways to sleep in the unbearable heat can feel impossible. Below are a few tips for keeping cool:

  • Keep a fan in your room
  • Open a window for air to circulate
  • Sleep in minimal clothing
  • Turn your pillow onto the colder side
  • Don’t fully cover yourself with the duvet
  • Sleep with a lighter duvet cover

Best Mattress Type for Keeping Cool

Choosing the right type of mattress will keep you cool during the summer, and it can benefit your sleep. So, what is the best mattress during summer?

Memory Foam Mattress

If you're often prone to overheating at night, a memory foam mattress with cooling properties might be the best option for you. Our hybrid memory foam mattresses feature a cooling gel layer, providing comfort. Constructed from 800 individual pocket springs. Our Aerogel Supreme 800 mattress contains a 2cm aerogel layer and quilted finish – perfect for the warm summer months.

The Best Tog Level for Summer

Tog level is a measure of how efficiently and effectively a duvet helps with insulating heat. The higher the tog level, the warmer it will be. Therefore a 1 tog duvet will be cool and a 15 tog duvet will keep you warm in the winter.

A 4.5 tog duvet is ideal for the warm summer months as this will keep you comfortably insulated without overheating. However, sometimes in warm weather, some people prefer the feel of a heavier duvet. If so, a 7.5 tog style might be a better option for you.

The Best Material for Bedding to Keep You Cool

The type of material you use for your bedding all comes down to personal preference. And there are different types of bedding to help keep you cool during the night. In general, any sheets made from linen, bamboo, and Tencel are referred to as being the most breathable and coolest fabric to help with sleep. Cotton which features a percale weave (a closely woven plain-weave) is considered to be exceptionally light and airy, perfect for hot sleepers.

The Best Pajama Material for Summer

Everyone has their own preference for nightwear. Some individuals may prefer loose clothing as well-fitted pyjamas may feel irritable or tight when sleeping. And on the other hand, well-fitted pyjamas may be the comfiest for you. Below is a list of fabrics that are deemed great for a good night's sleep:

Cotton is a natural, breathable, and lightweight fabric, which allows heat to escape from the body, helping you stay comfortable as well as cool throughout the night.

Woven from flax fibres, linen is a durable and lightweight fabric. As it’s a stiff type of material, it won‘t stick to the body, keeping you cool and less irritated as you sleep.

Rayon is a blend of cotton, wood pulp, and other natural fibres. Rayon is essentially a cheaper alternative to silk, making it more affordable, lighter, and a lot more breathable, as it features ultra-thin fibres .

Not only does silk look exquisite and classy, but it is lovely and soft on the skin, making it a comfortable option for nighttime wear. Silk pyjamas are a luxury choice of nightwear for those who have a high budget. Its also lightweight and stretchy, so that you can snooze peacefully with no discomfort.

Should I Sleep Naked?

Sleeping naked may be a better option when you’re too hot, research suggests that keeping your skin cool at night can boost your body’s production of melatonin, the key hormone that helps you fall asleep. Sleeping naked may not be the first thing you think about when it comes to improving your health, but some benefits might be too good to ignore. According to the Healthline, sleeping nude can:

  • Improve sleep quality
  • Help keeps your skin healthy
  • Help to reduce stress and anxiety
  • Prevent weight gain
  • Lower your risk of heart disease, and type 2 diabetes
  • Increase vaginal health
  • Boost your self-esteem
  • And finally, improve your relationship with your sleep partner

How Heat Affects Sleep

The temperature of your bedroom can make a significant difference to your sleep quality. The optimum temperature for a good night’s sleep is 15 to 19 degrees Celsius, however, this may vary from person to person depending on their preference to room temperature whilst sleeping. Our body dips in temperature during the night as it adjusts to room temperature, which helps regulate a continuous body temperature during the night. Warmer temperatures can disrupt and cause discomfort and restlessness, which some may find difficult when wanting to get to sleep, resulting in becoming sweaty and dehydrated.

We hope you found our summer sleeping guide helpful, as summer is fast approaching, make sure you are prepared for the change in weather. For more sleep health and wellbeing advice, visit our Snooze Hub.

 

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