Hot? Here is how to stay cool when your bedroom is not.

Sweaty nights can have a negative impact on your sleep quality, and warm summer days become unbearable when you’re sleep-deprived. We put together a list of quick fixes, in order to make sure you keep your sleep quality under control during hot and uncomfortable nights this summer.

  1. Cover the windows. Close the curtains in your bedroom to keep the heat out during the daytime. If the temperature outside is higher than inside, make sure you keep the windows closed. If you’re desperately craving a bit of breeze, hold on and wait until sunset before you open the windows.
  2. Stay low. Remember what you were told in school – heat rises. If you live in a house with more than one floor, sleep on the lowest one. The closer you are to the ground, the colder the air. The colder the air, the better you’ll sleep.
  3. Cotton is king. Always opt for pure cotton bedding and sleepwear. Save the silk and satin bed sheets for a special occasion. You can even stick your cotton sheets in the freezer for a while before tucking yourself in. In addition to your bed covers, don’t cover yourself in anything but cotton either. A loose-fitting t-shirt and a pair of shorts are the perfect combo. Unless you like to sleep naked, then just go for it.
  4. Be a loner. No matter how cozy snuggling up can be, a hot Summer night might not be the perfect time for cuddles. Sleep in separate beds or avoid sleeping all tangled up. Body heat transfers. The same person who acts as your handy personal heater in winter might cause you to overheat during the hotter nights. If you’re inseparable, opt for separate comforters and enable optional body contact. 
  5. H2O. Drink plenty of water throughout the day to stay hydrated all night. This will help your body naturally regulate its temperature. Just make sure you don’t drink too much right before bed. What goes in must come out. 
  6. If all else fails, turn to ice. Take a cold shower before bed. Keep a glass of ice next to you, and dab your wrists and neck to cool down. If you own a hot water bottle, fill it with ice water and tuck it in with you in bed. If you don’t own a hot water bottle – fill a sock with grains, stick it in the freezer for an hour, and you have a little friend to keep you cool for up to 30 minutes – enough time to fall asleep for most people.

Use notes in Sleep Cycle to follow up on the effects of your changes, and figure out what works best for you.