The warm weather this summer has left many people finding it more difficult to fall asleep — and stay asleep through the night. Higher temperatures can disrupt the body’s natural sleep cycle, making it harder to get the quality rest needed for good health and wellbeing.
According to Pam Stone, CEO of Respa Beds, an Irish family run bed and mattress manufacturer based in Meath, creating the right sleep environment and making a few simple adjustments can help improve comfort and sleep quality during warmer nights.
Pam said “While many people welcome the sunshine, warmer temperatures can make getting a good night’s sleep more challenging. Sleep is when the body recovers and recharges, so it’s important to adapt your routine and bedroom environment to maintain healthy sleep habits during periods of hot weather.”
With higher temperatures sure to return in a few weeks, here are her tips for maintaining a good sleep schedule.
Keep your bedroom as cool as possible
Pam states that the ideal bedroom temperature for sleep is between 16°C and 18°C. During the day, keep curtains, blinds or shutters closed to block direct sunlight and prevent heat from building up indoors.
Once temperatures begin to drop in the evening, open windows to encourage airflow and create a cooler sleeping environment.
Switch to lightweight, breathable bedding
Heavy duvets and synthetic bedding can trap heat and leave you feeling uncomfortable throughout the night.
Choose lightweight bedding made from natural fibres, such as cotton, to improve airflow and help wick away moisture. During particularly warm nights, consider swapping your duvet for a lightweight sheet.
Stay hydrated throughout the day
Dehydration can make it more difficult for the body to regulate temperature and may contribute to restless sleep.
Drink water regularly throughout the day to stay cool and hydrated. However, Pam advises people to avoid drinking large amounts immediately before bedtime to minimise sleep interruptions.
Avoid heavy meals and excess alcohol before bed
Rich meals late in the evening can increase the body’s metabolic activity, making it harder to cool down and settle into sleep. Alcohol can also disrupt sleep quality and contribute to dehydration.
Choose lighter evening meals and moderate alcohol consumption during warmer weather.
Take a lukewarm shower before bedtime
A lukewarm shower before bed can help lower the body temperature and leave you feeling refreshed. While a cold shower may seem tempting, it can sometimes stimulate the body and have the opposite effect.
A comfortably cool shower is often the best choice for promoting restful sleep.
Limit screen time before sleep
Phones, tablets and laptops emit blue light, which can interfere with the production of melatonin, the hormone that helps regulate sleep.
Switching off screens at least an hour before bedtime can help the body prepare for sleep more naturally.
Choose breathable sleepwear
Lightweight, loose-fitting sleepwear made from natural fabrics can help keep you cool and comfortable throughout the night.
Breathable materials allow air to circulate around the body and prevent heat from becoming trapped against the skin.
Invest in the right sleep surface
Your mattress plays an important role in temperature regulation. Mattresses designed with breathable materials and enhanced airflow can help dissipate heat more effectively, creating a cooler and more comfortable sleep environment all year round.
For those looking to upgrade their sleep setup, Pam recommends choosing a mattress specifically designed with temperature regulation in mind.
“Our Breathe Mattress from the Vitality Collection combines breathable natural latex with pocket springs, helping to maximise airflow while also providing pressure relief and reducing partner disturbance.
“It’s designed to help sleepers stay cooler, more comfortable and enjoy a deeper night’s sleep, particularly during warmer weather.”
Pam added, “Quality sleep is one of the most important foundations of good health. While we can’t control the weather, we can make simple changes to our sleep environment that help us stay comfortable and get the restorative sleep our bodies need.”
For warm sleepers, breathability is key, and that starts with a mattress designed to let comfort and airflow work together.
For more information, visit respabeds.ie
