There’s so much to love about summer. Longer days! Linen PJs! Mosquitoes and sweaty sheets! Okay, so the temperature surge isn’t all mangoes and piña coladas for everyone — it can cause broken sleep and long staring competitions with the ceiling — but a few simple tweaks to your sleep set-up and routine can make a huge difference.
Here’s how to catch some quality Zzzs — even during the thickest of heat waves — this summer.
Get the right mattress.
When did you buy your mattress? If it was more than five years ago, give it a pat down, pronto. If it’s lumpy, saggy, or you can feel a protruding spring — it could be the culprit for your upset sleep.
A good quality mattress will last you ten years if you treat it right. Prior to purchase, ask yourself:
- Is it firm? It may not feel plush now, but in a couple of weeks it will relax into its cushy, supportive self. Be sure to test it though—anything too stiff can keep your spine from holding its curve.
- Does it contain cooling materials? Tencel absorbs moisture, and natural fibres like flax and cotton also provide a cooling effect.
Ditch the air conditioning and switch to a fan.
The air circulated by air-conditioning ducts can get contaminated, and if you’re sitting in air conditioned air all day, fresh air after-hours is imperative. A fan is the healthiest choice for an instant cool down, not to mention the most soothing. Place a bowl of ice in front of it to create an icy mist!
Rethink your color palette.
Orange and red accents are a surefire way to feel the heat. Soft colors are calming and cooling. Keep blues, greens, grays, and neutrals in mind when picking artworks and colors for your bedding, carpet, walls and blinds.
Go up a size in pajamas.
Loose, linen and cotton jammies wick sweat from your body and are actually a cooler option than sleeping in the nude.
Change your sheets often.
The coolest covers include:
- Bamboo: One of the most breathable and absorbent materials you can buy.
- 100% flax linen: Not unlike bamboo, linen is eco-friendly and kind to your skin.
- 100% cotton: If you’re not into the texture of bamboo or linen bedding, cotton is still a great option. However, always read the label because a lot of the time “cotton sheets” are actually combination sheets featuring microfiber and polyester.
Choose cherries for dessert.
The delicious summer berries are packed with melatonin — the hormone responsible for regulating sleep.
Invest in a cooling pillow.
A memory foam pillow with a cooling gel layer now exists, so you can say goodbye to puffy eyes and back sweat! The memory foam molds to your head and neck so you’re supported and soothed at the same time.
Sip tea instead of alcohol.
If you love an evening beverage, trade beer or wine for an iced, caffeine-free chamomile tea. Alcohol may feels like a relief from the heat, but it adds to dehydration.
Clear the floor clutter.
Got piles of stuff under your bed? It may be out of sight, but it’s not out of mind. Sleeping on top of junk can negatively affect your energy, while a clear space promotes a calmer sleep. Leave your phone and computer unplugged and out of the room too. Not only do their lights affect melatonin production, they radiate heat, making sweaty nights even clammier. Vacuuming at least once a week is a must to rid your bedroom of hard-to-see dust buildup.
Lay low and don’t draw the curtains.
Hot air rises, so the closer you are to the ground, the cooler you will be. When it comes to renovating or finding the perfect slumber spot, choose the lowest level of the house for your bedroom, on the side that gets the least sun, and keep the windows and blinds shut all day. The rest of the house might be a sweat box come bedtime, but your sleep sanctuary will be totally chill!
This article originally appeared on our sister site, Homes to Love.