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How to stay cool (and get to sleep) on hot nights

Are you starting to sweat just thinking about trying to sleep during those hot summer nights? When those high temperatures hit, it can be tough trying to figure out how to keep cool in bed to get any restful sleep at all. 

We’ve chatted to Dr Frankie Jackson-Spence to share some practical tips on how to stay cool while sleeping and get high-quality sleep this summer.

Close Those Blinds

There’s no sense in making your room any hotter by letting the sun shine its rays right into your bedroom during the day. Keep your blinds closed or consider buying a blackout curtain for your bedroom. 

While shades or blinds will help, a blackout curtain gives the most protection from bringing outside excess heat into your bedroom. They can make a huge difference when regulating the temperature of your bedroom just like cool sheets for bed that are the secret to a sweat-free night.

Ditch the PJs

Sleeping naked can have benefits for regulating your body temperature in the warmer weather,” says Dr Frankie. Too many layers can trap in heat, encouraging our bodies to produce more sweat and clog pores. It’s super important to allow air to flow around the body - not only for staying cool but also for good reproductive health. 

Sleep hack: Mela’s super soft, eco-friendly, and wrinkle-resistant Eucalyptus Silk Sheets work best against bare skin. The fabric for these cooling bed sheets is designed to wick away moisture in warmer months, which is essential for keeping cool at night.


Up your Fan Game

Not everyone has access to air conditioning on warm nights, and even if they do, they might not want the hefty bill that can come along with running it. A simple fan can put off enough breeze to make a big difference in how warm you feel. 

You can point it directly at you for the most effect if you’re a hot sleeper, or you can point it near you to get the indirect benefit of keeping the air in the room circulating.

Sleep hack: To make the air extra cool during a heatwave, place a big bowl of ice in front of your fan.

Switch to a Summer Duvet

It can pay off to have two different duvets for your bed, depending on the season. The warming, cosy duvet you want for extra body heat on colder winter nights will often be too thick and heavy come summer.

The best cooling duvet for summer is one that allows airflow and lets you rest sweat-free, increasing your quality of sleep. Our eucalyptus duvet, The Air, can deliver that and more, letting you stay cool and get a restful night of sleep on hot summer nights.


Select a Cooling Fabric for Your Sheets 

If you’re still using cotton as your sheet material during the summer months, it might be time to upgrade them to a better fabric for steamy weather. Eucalyptus bed sheets might be your new best friend during hot weather

The fabric made from a eucalyptus tree makes great cool bed sheets because it absorbs up to 70% more moisture than cotton sheets, and naturally wicks away sweat, creating a cooler environment, especially for sweaty sleepers. And unlike linen sheets, eucalyptus sheets don’t wrinkle as much.

Make Use of Ice Packs 

Just as a hot water bottle can give you comfort in cold weather, ice packs or frozen water bottles can give you enough relief to fight the heat. A water bottle straight from the freezer will feel marvellous and will stay frozen for a long time, so you can reach for it at any point in the night when you need that temperature regulating coolness. Just make sure to leave some room at the top of the bottle before you put it in the freezer, so the ice has room to expand.

When you’re in bed, you can use this on your face, neck, or even behind the knees as you rest on your back. If you’re not comfortable having a whole bottle of water in your bed, you can freeze a washcloth instead to help lower your temperature for sleep. The effects won’t last as long, but it might be just long enough to get you to sleep.

Lay Off the Spicy Foods Before Bed

Spicy foods have a reputation for making people feel hot and sweaty. That’s not a good feeling in an already hot bedroom. You might want to lay off the spicy foods late in the evening and opt for a cup of iced chamomile tea instead, which is believed to have sleep-inducing properties. By adding the ice, it feels cool and is a good break from an ordinary glass of water.


Indulge in a Warm Bath

It feels wrong, but it’s so right. Warm water about an hour before bedtime will help bring your body temperature down. Although your body temperature might rise initially in the shower, once you get out it will start to self-cool. 

You might be tempted to cool down by taking cold showers, but doing this before bed might wake you up instead of helping you sleep.

Open Multiple Windows

Once the sun goes down, there’s no harm in opening those windows to take advantage of the cooler night temperatures and encourage airflow throughout your room. It might be enough to help you beat the night sweats.

If you have two windows in your bedroom (ideally ones that are located on different sides) you can get a nice breeze running through. Once open, make sure you turn off those indoor lights and screens, to avoid attracting nighttime bugs.