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5 Tips for sleeping better in the summer heat

November 12, 2019


 How to sleep better when it’s very hot in summer

One of the many benefits of living in South Africa is the wonderful climate - from Gauteng to the Western Cape, Karoo, Garden Route, West Coast, Midlands and everywhere in between, gorgeous sunny days fade into breath-taking sunsets come summertime. It’s enough to make anyone swoon with joy. Until bedtime rolls around, that is…

While warm weather may be great for spending time on the beach and growing exceptional crops, it can also be a hurdle when it comes to optimal sleep. According to sleep experts, the ideal bedroom temperature lies somewhere between 15.5 and 19.5°C, which is somewhat hard to come by at the height of summer when temperatures can soar to 40°C or higher in some parts of the country. 

Fortunately, there are ways to ensure that you sleep well despite the summer heat. Here are five top tips to get you started: 

Cool Down Before Going to Bed

A cool or lukewarm shower or bath just before bed cools the body directly by reducing the temperature of the skin. Alternatively, you can wet your face and arms with a cold washcloth and stand in front of a fan, or soak your feet in cold water for 10 minutes so your body can reduce heat through your extremities. 

Avoid Exercise & Spicy Food Close to Bedtime

Schedule exercise at least a few hours before bedtime - heightened activity raises your internal temperature. Similarly, spicy or heavy foods near bedtime can also cause your core temperature to rise, so rather stick to more moderate flavours. 

Choose Lightweight Clothing & Bedding

Choose loose-fitting, lightweight pyjamas in natural fabrics like cotton or linen. Similarly, swap out your heavy winter bedding for summer-weight blankets, duvets, sheets and linen. 

Stay Hydrated Throughout the Day

Dehydration is one of the causes of insomnia. Be sure to drink plenty of fluids throughout the day to ensure that you are properly hydrated when you go to bed. 

Keep Your Room Cool & Dark

One of the simplest ways to keep your room as cool as possible is to keep the curtains draw throughout the day. Open it up before sunrise and after sunset to let in some fresh air. Many people have trouble sleeping with the air-conditioning on, but it can be a solution at the peak of summer. If you’re using a fan in your room, be sure to clean the blades regularly to ensure optimal efficiency. 

There you go - five top tips that will allow you to sleep better in the heat of summer in sunny South Africa. Keep an eye on the blog in the coming weeks and months for more expert sleep advice. In the meantime, we invite you to visit us in-store to find out more about our Comfort Solutions Lab® and the pressure-point technology that allows us to make custom mattress recommendations for every customer that uses it. 


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