5 Hacks for a Cool Night’s Sleep — And Air Con Isn’t One of Them!

We’ve all been there: tossing and turning to reach cool spots on the bed, kicking a leg in and out of the sheets like we’re doing the Hokey Cokey, and waking up hot and sticky even with the windows open. But don’t worry—forking out for an air conditioning unit isn’t the only solution.

Ryan Kerr, our resident sleep expert here at John Ryan By Design, shares his top five tips for cooling down at night so you can get quality sleep without relying on air conditioning. Here’s how…

1. Keep Your Bedroom Cool During the Day

Block Out the Sunlight

When it’s warm out, one of the best ways to prepare for a cool night’s sleep is to keep your bedroom shaded during the day. Closing curtains and blinds—especially blackout curtains—can make a huge difference by keeping out direct sunlight and reducing the temperature by several degrees. Blackout curtains block sunlight and have insulating properties that keep the room cooler in summer and warmer in winter.

Boost Evening Airflow

As the sun goes down, it’s time to let fresh air in! Open windows on opposite sides of the house or apartment to create a cross-breeze. A fan positioned strategically can help move this cooler night air through the room.

Minimize Heat-Producing Electronics

Before bed, don’t forget to switch off and unplug any electronics, such as laptops, TVs, and gaming consoles. These gadgets emit a surprising amount of heat even when they’re idle. Unplugging devices helps keep the room cooler and reduce unnecessary power usage.

2. Cool Your Extremities

Cooling specific body parts, like your hands, feet, and head, can quickly lower your overall body temperature, helping you feel cooler without blasting a fan all night.

Cold Feet, Comfortable Sleep

A quirky but effective tip: place your socks in the fridge before bed, then put them on to cool your feet down. It might sound strange, but this trick can help draw heat away from your core. If chilled socks aren’t appealing, you can also soak your feet in cool water for a few minutes before bed.

Cool Your Wrists and Neck

For a quick cool-down, try running your wrists under cold water or placing a cool, damp cloth on your wrists and neck. These areas have large blood vessels close to the skin, so cooling them can help regulate your body temperature.

3. Sleep Au Naturel

Although sleeping without clothes may not be everyone’s preference, sleeping without clothes can help your body regulate its temperature more easily. For those who prefer pyjamas, the key is to choose breathable fabrics.

Opt for Lightweight, Natural Fabrics

Lightweight cotton pyjamas are an excellent choice because cotton is breathable and wicks away sweat. Avoid synthetic fabrics, as they tend to trap heat and moisture, leading to a more restless sleep.

Consider Your Mattress and Bedding Materials

Natural fibre mattresses and bedding materials, like wool and cotton, are far better at regulating temperature than synthetic options. These materials wick moisture away from the skin and allow for better airflow, helping hot sleepers stay comfortable through the night. Switching to a natural fibre mattress could be a game-changer if you frequently find yourself overheating at night.

4. Don’t Eat Too Late

Believe it or not, what and when you eat can greatly impact your sleep, especially in hot weather.

Opt for Lighter Evening Meals

Avoid large or heavy meals late in the evening, as digesting food increases your body temperature. Try to have dinner a few hours before bed, giving your body time to digest before you hit the hay.

Choose Cooling Foods and Avoid Spices

Some foods, such as fruits and vegetables with high water content (think cucumbers, melons, and leafy greens), can have a cooling effect on the body. Steer clear of spicy or fried foods in the evening, as these can raise body temperature and even disrupt digestion, making sleep harder to come by.

5. Think About What You Drink

Staying hydrated is key to a good night’s sleep, but timing and choice of beverages matter more than you might think.

Stay Hydrated During the Day

Drink plenty of water throughout the day to keep your body hydrated and cool, but try to limit your intake close to bedtime to avoid waking up for bathroom trips. Proper hydration helps your body regulate temperature naturally, so you’re less likely to overheat at night.

Avoid Caffeine and Alcohol Before Bed

Caffeine and alcohol can interfere with your body’s natural cooling process. Caffeine is a stimulant that keeps you alert and can elevate your core temperature, making it harder to fall asleep in hot weather. Similarly, while alcohol might feel refreshing at first, it can disrupt your sleep cycle, leading to poorer quality rest. Instead, reach for caffeine-free, herbal teas if you’re craving something warm in the evening.

Final Thoughts

As Ryan Kerr explains, “Achieving a restful night’s sleep during the summer is possible without relying on air conditioning. You can enjoy restful, uninterrupted sleep even in the hottest weather by creating a cooler sleeping environment and making a few simple adjustments to your routine.”

With these tips, you can stay cool, comfortable, and well-rested all summer long. For more expert tips on sleep, be sure to check out the John Ryan By Design blog for more advice on making the most out of your nights!