How you can stay cool and maximise sleep hours

Warmer nights in summer months can have a variety of implication on our body’s ability to nod off every night.

Throughout the day our body’s temperature slowly rises until about 10.30pm when it reaches its peak, before falling and encouraging the brain to feel tired.

The ideal temperature to fall asleep to is about 18°C to 22°C, so when its warmer outside it makes sense it can be more difficult to get to sleep.

Difficulty nodding off can throw off your rhythm and significantly impact your day-to-day life, but luckily there are many things you can do to keep you in the swing of things.

Swap your evening treat

If you’re tempted to reach for a glass of wine before bed, consider instead opting for something like a banana, which contains relaxing magnesium. The peel actually contains higher levels of magnesium than the flesh, and has been used in the development of a relaxing evening brew. Drop an unpeeled banana into a pot of boiling water after it’s had the ends cut off and been cut in half. Wait for the fruit to go brown and allow it to cool before draining the liquid and serving.

Shut out sunshine

While natural light exposure has been shown to help regulate circadian rhythms, too much sunlight in summer can throw out bedtime routines altogether. The brighter mornings can also wake you up prematurely, limited your sleeping potential. Blackout curtains and/or eye masks can be used to create a more peaceful environment. You can also keep your blinds closed to sunshine during the day to keep too much heat from entering your bedroom.

Lower your threads

While higher thread count bedding is normally associated with better quality products, in summer they can cause literal headaches for those who use them. High thread count sheets are woven extra tight together, making it the material less breathable as a result. A good idea is to either switch your sheets for a lower thread count, or to buy sheets made from cotton or bamboo.

Stick a foot out

Your feet and hands have no hair which means they lose heat quicker than any other part of the body. Sticking them out from under your covers could help regulate your body temperature if you want to cool down quickly.

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