Keep your surroundings cool
1 | Close blinds/curtains during the day
The midday sun can heat up your room which can carry through to the evening. To avoid buildup of daytime heat, close your blinds (even better—invest in blackout curtains to better block out the sun).
2 | AC + fan: a cool & breezy dream team
Instead of relying solely on the AC, turn on the fan. This saves you on cooling costs because it allows you to increase the thermostat by 2°C (or lower the AC setting) without sacrificing comfort. Fans make the air feel cooler because they effectively circulate the AC-cooled air, plus the breeze over your skin evaporates sweat and carries heat away from your body. This is the same reason windy days feel colder even at the same temperature (wind chill).
Choose DC ceiling fans instead of stand fans as they're more effective at circulating air around the whole room. Modern DC fans are much quieter and consumes ~70% less power than standard AC fans as well so it's better for sleep and saves you on electricity costs.
3 | Open windows + doors
Ventilation is vital to keeping your bedroom feeling cool and fresh. During not-so-hot days/nights, natural ventilation alone can already do wonders as long as it's done right. Take advantage of cross-ventilation to increase the wind speed coming in by opening at least 2 windows/doors not on the same side, and if possible, not on the same height.
4 | Switch to breathable bedding & PJs
Look for 100% natural fabrics such as bamboo, linen and cotton. Switch to a lighter duvet, use a duvet cover by itself, or use a flat sheet. Avoid materials such as polyester, microfiber and fleece which only trap heat.
Bamboo Lyocell is a fabric made entirely from bamboo pulp using the most sustainable Lyocell process. Its unique open weave offers better breathability than cotton and is naturally thermoregulating—which means it adjusts to your body for the perfect temperature year-round.
Keep yourself cool
1 | Take a cold shower
It lowers your body temperature and relaxes you. Plus, slipping into fresh clean PJs feels comforting. So not only does a shower before bedtime make you sleep cooler, it also leads to better sleep as it helps you relax and unwind.
2 | Hydrate with cold water before bed
Are you a hot sleeper who often tosses and turns throughout the night? In some cases, this is caused by dehydration which can negatively impact the sleep hormone, melatonin, thus making it hard for you to stay asleep. Drinking cold water before bed not only helps reduce body temperature, but it will also hydrate you for better night's sleep. Just note that an 8 oz. glass already does the trick. Otherwise, the urge to pee at midnight may disrupt your sleep.
3 | Don't exercise or eat heavy too late at night
While exercising regularly is good for improving overall sleep quality, doing it close to bedtime will amp up your body temperature, making it hard to cool down to sleep. Try to do it at 2 hours before or focus on gentle exercises (like yoga and walking).
Similarly, eating later in the evening can increase body temperature by 1°C as your body metabolizes the food. This may seem small, but even the small rise can affect your sleep. Try to eat a little earlier and choose a lighter meal to prevent your metabolism from working overtime.
