If you don’t have air conditioning or want to save electricity, you can use a refrigerator, fans, or water to cool your body while sleeping at night.
The ideal temperature for air conditioning at night is between 25-28 degrees Celsius, depending on individual preferences. During summer, indoor temperatures often rise above this level, even at night. If you can’t install air conditioning or are experiencing an unusual heatwave, there are several ways to help you cool down for a better night’s sleep.
Cooling bed sheets and pillowcases help people sleep better at night without air conditioning. (Photo: FocusedCollection).
According to Cnet, 1-2 hours before bedtime, you can place your pillowcases or thin bed sheets into a plastic bag and then put them in the freezer. These fabric items will cool down without becoming stiff. When it’s time to sleep, take the sheets and pillowcases out and replace them on the bed; they will stay cool long enough for you to fall asleep despite the hot weather.
Similarly, you can put a pair of socks in the freezer and wear them on your feet before going to bed. Just like fingers, the feet and toes are sensitive to temperature changes and help regulate body temperature. If the feet are kept cool, the entire body will feel cooler.
Another almost cost-free option is to place a damp towel on the bed to help your body dissipate heat as you start to fall asleep. However, be sure to place a dry towel underneath the damp one to prevent water from soaking into the mattress. The towel won’t stay moist and cool throughout the night, but it will be enough to help keep you cool as you begin to sleep.
You can also fill a plastic bottle with cold water, wrap it in a thin towel, and take it to bed, placing it near your feet. This helps keep the foot area cool, making it easier to sleep.
After cooling your sleep essentials, find ways to improve air circulation. A fan is a budget-friendly option, using only about 1% of the electricity that an air conditioner does. Place a fan next to the bed and set a bowl of ice in front of it. The air from the fan will be cooled before blowing towards you. Additionally, if possible, set up another fan facing out the window to blow hot air out of the bedroom.
There are online tips suggesting that sleeping naked can help keep you cool. However, this method may not be effective if you are sweating. Instead, it’s better to wear lightweight sleepwear, such as cotton, which helps wick sweat away from the body and prevents it from soaking into the bed.
Some types of breathable mattresses can improve airflow and draw heat away from the body. This is a good option but can be costly. If a new mattress is beyond your budget, consider using cooling bed sheets or pillows made from breathable fabrics like organic cotton, linen, or bamboo. These materials are breathable and moisture-wicking.
Additionally, look for ways to prevent your bedroom from getting too hot during the day by using blackout curtains to avoid heat buildup. Hot air rises, so upper floors of a house will be warmer than the lower levels.
