Sleep can be disrupted by temperatures anywhere below 65 or above 75, but for most people, heat interferes with sleep more than cold. The best temperature for great sleep is between 68 and 72 degrees.
Here are some tips for sleeping well in a warm room from Rick Blackburn, PhD and James Davig, PhD sleep psychologists at Regions Hospital Sleep Health Center.
- Put a sheet in the freezer before you go to bed.
- Keep alcohol consumption to a minimum. It is pretty good at putting you to sleep but not good at keeping you asleep.
- Use a fan to help move the air around your body and increase the chance of sweat evaporating. It also produces "white noise," an added benefit for blocking out other disruptive sounds during sleep.
- Build a makeshift air conditioner by filling a shallow pan with water and ice and having the fan blow across the pan toward those sleeping.
- Sleep on a ground floor if you live a multi-story home because heat rises.
- Use a thin sheet to cover you, even if it’s very warm. The small bit of tactile sensation can help you relax.
- Take a cool shower before bed.
- Keep a bottle of ice water on your nightstand. A few sips can cool you down.
- Place a cool, wet towel on your forehead. Heat tends to leave your body through your head, and a wet towel can speed up heat loss.
- Wear cotton pajamas.
- Limit exercise before you go to bed.
- Buy cooling gel pads, put in refrigerator and put it in bed.
- Use a dehumidifier to cut down on humidity.
- Keep heat out during the day by closing blinds and windows.
Watch this KSTP News video for more tips on staying cool!