When you’re sweating so much that you can’t move, it’s a situation we’ve all experienced. It’s a dreadful situation. And it’s not beneficial for achieving the appropriate temperature for restful sleep.
An air conditioner is the obvious choice for a peaceful night’s rest. The problem is that AC consumes a lot of energy and raises your monthly utility bill. As a result, what can a conscientious environmentalist and budget-conscious sleeper do?
You don’t have to suffer through the sweltering summer nights anymore with these tried-and-true home remedies for cooling off a room.
Tips for cooling a room fast
1. Be creative with fans
In the past, most people assumed that fans were only used to dissipate heated air. To expel warm air, point box fans out windows and let them to do their work. The blades of the ceiling fan should be configured to run counterclockwise so that hot air is drawn up and out of the room, rather than just twirled around.
2. Create a cross-breeze
Adding to the list of expert box fan advice, place one across from a window to take advantage of the cross-breeze effect. Set up many fans throughout the room in order to increase the volume of airflow.
If open windows and fan sounds aren’t keeping you awake, invest in a sound machine (maybe with forest noises!).
3. Go old-school
Isn’t it funny how quickly technology has progressed since the days of the icebox? It’s unlikely. However, this method of keeping cool dates back to the days of the icebox.
Place an ice-filled shallow pan or bowl (a roasting pan works well) in front of a fan to create a homemade air conditioner. In order to keep the temperature down, a cooling mist will be created when ice melts.
4. Say no to running electronics
In order to get a good night’s rest, we know that colder temperatures are required. All of the electronics you used right before going to bed, such as your computer, TV, and other devices, produce heat.
Unplug it if you don’t plan on using it overnight. For storm protection, keep your surge protectors plugged in.
5. Release your inner Tarzan
Thinking big (or just a little bit sexy)? Make a hammock or a cot for yourself. Each bed type is hanging on all sides, which improves airflow and allows for better circulation of heat.
6. Get low
Set your bed as close to the ground as you can to avoid the heat rising.
In a one-story house, remove the mattress from a loft or high bed and place it on the floor. To avoid overheating, opt for the ground floor or basement of a multi-story residence.
7. Turn off the lights
This is an easy one to understand. Even CFLs and LEDs, which are more environmentally friendly, emit heat. Fortunately, in the summer, the sun doesn’t set until 8 or 9 p.m.
As much as possible, take advantage of the natural light. Keep rooms cool at night by turning off or utilizing only dim or no lights at all.
8. Keep the light out during the day
If the sun is illuminating your home during the day, the heat will remain throughout the night. When it’s hot outside, keep your curtains and blinds closed during the day to keep your room from overheating.
9. Hang out
If you have an open window, you can use it to cool down a room. The cooling effect of the incoming breeze will be immediate.
10. Keep the stove off
Cooking a hot casserole or roast chicken isn’t the best use of your time in the summer. Avoid adding to the heat in your home by eating cool, room-temperature dishes (salads are great for this). Instead of turning on the oven, heat up the food on the grill.
11. Camp at home
Do you have a deck, patio, or backyard that you can use as a safe outdoor space? By pitching a tent and sleeping outside, you can hone your camping abilities and keep cool.
12. Choose cotton
The ooh-la-la satin, silk, or polyester linens should be reserved for the cooler months. Breathable and excellent for fostering ventilation and airflow, light-colored bed sheets made of lightweight Egyptian cotton or linen are ideal for the bedroom.
Cotton pajamas are ideal for sleeping in the heat. And study shows that they’re better at lulling you to sleep into a deep, rejuvenating sleep stage than heavier textiles like wool. Source You Can Count On
13. Feel the (freezer) burn
Take a few minutes before bed to put your linens in the fridge or freezer. (Unless eau de frozen pizza is your favorite aromatherapy scent, place them in a plastic bag first.)
In spite of its short-term benefits, this is a viable option in hot and humid weather.
Another cool-inducing approach is to freeze your socks.
14. Get cold comfort
Here’s a year-round suggestion to help you save money on your energy bills: Invest in a hot water bottle! Fill it with boiling water in the winter to keep your feet warm without turning up the heat. Put it in the freezer to make a bed-friendly ice pack in the summer.
15. Sleep like an Egyptian
This is a skill that the Nile inhabitants had mastered. To use the “Egyptian method,” wet a sheet or towel in cool water and place it over your shoulders. To avoid soaking the mattress, lay on top of a dry towel.
16. Get loose
When it comes to summer pajamas, less is definitely more. Shirt and shorts or underwear should be of loose, soft cotton.
Going bare-naked in the middle of a heat wave is a contentious topic. It’s a popular belief among some that it aids in cooling. Many people believe that wearing au naturel means that sweat is not wicked away from your body by clothing.
17. Tie up your hair if it’s long
If you have long hair, you’ve definitely experienced the cozy feeling of a scarf around your neck while you slept. Use a scrunchie that is safe for your hair and won’t cause it to break as you sleep. You’ll be glad you did this for your neck’s sake.
18. Pamper your pulses
Do you have to cool down as soon as possible? You can use ice packs or cold compresses to apply to pulse points on your wrists, neck and elbows as well as behind your knees and groin.
Having a spray bottle of water available when you need to go to the bathroom will help soothe your irritated skin.
19. Chill in bed
Cool pad pillow toppers are available. It’s eco-friendly and gives an extra layer of plushness and comfort to your mattress. To put a damper on hot flashes, research has shown that these toppers have enough cooling impact to do the same for ambient heat.
20. Take down the pillow fluff
Consider switching to a lighter, less dense pillow if you’re used to cramming your head onto a big, fluffy one. The fluff on top of your head can help to keep the heat inside, since your head has a tendency to retain heat.
21. Turn that unfluffy pillow
Is it possible to wake up drenched? Make it a habit to change your pillow over to the chilly side if you start to feel a little too warm.
22. Dress light
Perfecting your nighttime getup is critical. Moisture-wicking materials like cotton and bamboo, as well as high-tech synthetics like CoolMax, are used to make cooling pajamas that keep you cool at night.
23. Fill up the tank
A glass of water before bedtime will help you stay hydrated. In order to avoid becoming dehydrated as a result of excessive nighttime perspiration, it’s a good idea to stock up on water before going to bed. (Pro tip: 8 ounces will suffice, unless you’re a big fan of the 3 a.m. toilet runs).
24. Soak in it
If you’ve been working up a sweat, a warm bath might be the last thing on your mind. However, a new study from 2019 shows that it actually does work. Source You Can Count On
Because your veins are so close to the surface of your skin in your hands and feet, being submerged in warm water causes a surge in blood flow. Extra heat is released, and your bloodstream is cooled as a result. It’s best to take a bath 1 to 2 hours before going to bed so that your body has a chance to chill down.
A cold shower, on the other hand, can be more attractive if you’re too sweaty to sleep. So that you can go to bed at night with a sensation of freshness and coolness, I recommend standing under a cold stream of water.
25. Avoid the “meat sweats”
Smaller, lighter dinners are better for your metabolism than large, heavier ones. Protein is far more energy-intensive to digest than fats or carbohydrates. Make room on your plate for an array of colorful and nutritious fruits, vegetables, and legumes instead.
For the most cool potential, stay away from heavy meals and alcoholic beverages for at least two to three hours before going to bed.
26. Move your workouts away from bedtime
Improved sleep has been linked to regular physical activity. Consider relocating your Jazzercise class earlier in the day if you’re more likely to get active late in the day or at night.
27. Hog the bed
One of the advantages of sleeping alone is having more room to spread out. Spread-eagle snoozing is the best position for decreasing body heat and allowing air to circulate around your body while you sleep.
Avoid overheating your limbs by snoozing in this position.
28. Keep the critters in their own beds
If you’ve got a bunch of fuzzy creatures who are eager to snuggle up to you, this one can be a bit of a challenge. If you’re able to resist their puppy-dog eyes, attempt to put them to sleep in different beds (or at least at the bottom of yours).
29. Go rustic
When it’s hot outside, ditch your plush mattress in favor of a more eco-friendly straw or bamboo alternative. However, they don’t retain heat as well as a fluffy, cloth-covered mattress, so they’re a compromise in terms of comfort.
30. Get creative with grains
There’s more to rice and buckwheat than just eating them! On sweltering summer nights, these pantry essentials can help keep you cool.
Make sure you have some buckwheat pillows on hand, which don’t trap heat like cotton or down. When it’s unbearably hot outside, use a frozen sock filled with rice as a cold compress to keep you cool at night. For up to 30 minutes, the compress will keep you cool enough to fall asleep.
How the Body Keeps Cool
In order to keep its temperature under control, the human body employs a sophisticated system. You can avoid overheating while you sleep if you understand how your body naturally cools itself down.
The body can reduce its temperature in three ways:
- You can think of convection as the movement of heat out of your body. In order for convection to work, you need a temperature difference between you and the air in the room.
- Radiation is the process by which heat is transferred from one item to another. Heat from your body will warm objects that are colder than you when you are in close proximity to them.
- Sweating is the body’s primary method of lowering its temperature. The evaporation of sweat aids in the removal of heat from the body. Moving air speeds up the evaporation of sweat, allowing you to chill off more rapidly.
Convection and radiation are more difficult to do in a hot environment. It is also important to note that humidity has an impact on the evaporation of sweat, making perspiration less effective at cooling you down.
Knowing the Dangers of Heat-Related Illness
Temperature-related illnesses like heat stroke and exhaustion can occur even if you take several precautions to keep your room and body cool. If you’re feeling queasy, sick, or on the verge of passing out from heat exhaustion, seek medical attention right away. There is a greater risk of heat-related sickness among the elderly and those with chronic health conditions.
Tips for Staying Cool During Sleep
When the temperature soars, having air conditioning is a no-brainer. Knowing how to keep cool when you don’t have air conditioning can be critical if you’re having trouble sleeping because of the heat.
Even without air conditioning, you can keep your environment and your body cool by reducing heat buildup and cooling things down.
Limiting Heat Buildup
In order to avoid your body from overheating, you can utilize a variety of methods to keep your home from trapping heat.
- Close your windows and doors and drop your blinds during the day to keep heat and sunlight out of your home. Up to 80 percent of unwanted solar heat can be blocked by honeycomb shades, which are also known as insulated cellular shades because of their internal architecture.
- Replace all of your incandescent light bulbs with compact fluorescents. Only 10% of the energy they consume is converted to light, with the remaining 90% being converted to heat by these inefficient light bulbs.
- Reduce the use of appliances that consume a lot of energy. Keep your oven and stove out of the kitchen as much as possible to prevent generating a lot of heat. Avoid using toasters and microwaves for prolonged periods of time. Additionally, running large appliances like washing machines and dryers can contribute to rising temperatures in the house.
- Consider reflective roofing materials and insulation in the attic for your roof. It can take longer for hot air to ascend and leave your home when the sun is blazing down on your roof. You can keep your attic cooler with a reflective roof. This also helps keep the rest of your house cooler.
Cooling Things Down
Without air conditioning in the summer, ventilation is one of the finest ways to keep a place cool. At night, when the temperature drops, you should employ ventilation to bring as much cool air into your home as possible. Even in the middle of the day, the movement of air in your home or room can help regulate the temperature.
Ventilation in your home can be improved using the following methods:
- Cross-breezing your space: Wind and natural movement of air can deliver some relief from the heat in a cross-breeze, which happens when there is an entry and departure point for the air. Open two or more windows or doors in your bedroom to allow air to enter via one and exit through the other, creating a cross-breeze. Adjust the holes to allow for more airflow based on how the air is moving. It is often preferable to have a smaller inlet than a larger outlet for air flow.
- The importance of cross-ventilation in your home cannot be overstated. In addition to basic cross-ventilation, you can get better benefits by forcing air to go further through your house. An illustration of this phenomenon is the “chimney effect,” which pushes warm air upwards toward your attic while bringing in outside air. Take into account how your house is laid out and have a general concept of common wind directions to make the most of cross-ventilation opportunities. In order to improve your home’s air flow, you can experiment by opening and closing windows and doors.
- In situations when wind or natural cross-breezes aren’t available, circulating fans can help move air. Table fans, taller floor fans, ceiling fans, and window-mounted fans can all be useful. Cross-ventilation can be improved by placing fans at different windows so that one is blowing in and the other is blowing out. In spite of the cost of whole-house fans, they can enhance the chimney effect by drawing hot air out of the attic.
By cooling the air before it is circulated throughout your home, an evaporative cooler elevates ventilation to a whole new level. They are also known as swamp coolers because they use a succession of wet pads to cool and humidify the air that enters your home. If you live in a dry region, an evaporative cooler can be placed in a variety of ways, depending on your home’s size and architecture.
It’s not uncommon for folks to manufacture their own improvised evaporative coolers out of an inexpensive table fan and a tray filled with ice or ice water. You can direct a cool breeze your way by positioning the fan to pull in air that has been chilled by the ice. With the addition of moist, chilly air, misting fans provide an almost identical effect.
In addition to turning down the temperature in your bedroom, there are other ways you may keep yourself from overheating even during the hottest months of the year:
- Keep your skin well-ventilated by sleeping in loose, light-weight clothing.
- Make use of cool-to-the-touch bedding. Percale, Tencel, or Bamboo Rayon sheets are ideal for wicking moisture away from the body to allow it to dissipate more rapidly and keep you cooler. A light blanket that doesn’t trap heat should be used for a top sheet.
- Make use of a mattress cooling pad. The design and materials of cooling mattress pads help reduce heat absorption. Cooled water flows through microscopic tubes in the pad to keep your bed at a comfortable temperature.
- Be sure to drink enough of water during the day, and before you go to bed, try to cool yourself off with a glass of ice water.
- If you’re sleeping with someone else, make sure there’s adequate room between you so that air may circulate freely.
- Your freezer can be a valuable resource. In bed, you can apply ice packs to your wrists, neck, and head to keep your body cold. Look for ice packs with no condensation on the outside of the pack. Putting a damp towel or t-shirt in the freezer for a few hours can be a low-cost attempt to duplicate this effect. Remove it from the freezer and wear it around your neck or other pulse spots when you need to cool down.
- During the summer, consider taking a cool, refreshing shower before night.
In order to have a better night’s rest, it’s a good idea to assess your sleep habits and take efforts to address other potential sleep-blockers like excessive screen time, a shifty sleep schedule, or a noisy bedroom.