National Relaxation Day: How to get a better night’s sleep

August 15th was National Relaxation Day, reminding us all to take care of ourselves, rest and unwind. Sleep is a key part of meaningful rest. A good night’s sleep can bring many health benefits, including maintaining a healthy heart and immune system, improvements to memory, better mood and preventing weight gain. In this guide, the experts at Bed Kingdom share the ways to get a restful sleep by controlling the temperature of your room and body. They also share the best options for bedding and mattresses to keep cool at night.

Keep bedrooms cool

A cool bedroom is important for healthy, relaxing sleep. Ventilation is one of the best ways to keep cool at night without spending a penny. Keep windows open to create an airflow. Heat rises, so rooms on upper floors need it more. Air is cooler at night than during the day. It is also a good idea to turn off unnecessary electronics, such as games consoles and televisions, to reduce room temperature.

Shut curtains or blinds throughout the day when the sun is beating down on your windows, which will heat the room up. Air cons can be expensive to run and will have negative health effects. Use a portable fan or ceiling fan instead to circulate night air. Place ice cubes in front of fans to produce cooler air.

Regulate your body temperature

Sleeping while overheated will lower sleep quality and leave you feeling poorly rested in the morning. Here’s how to keep your body temperature regulated before bed:

Experts advise avoiding strenuous exercise such as running or a gym workout late at night, and instead recommend exercising during the morning hours when it’s cooler. 

Take alcohol-free days. Drinking alcohol regularly can interfere with sleep, as it can shorten the Rapid Eye Movement (REM) stage, which is an important part of sleep our bodies need to feel rested. When alcohol disrupts this stage of sleep, it can leave you feeling tired and sluggish the next day, even with enough hours in bed.

Spicy food can make you feel hotter at night due to a chemical compound named capsaicin, found in chilli peppers. It’s advisable to avoid spice before sleeping as it can alter your body temperature and make you uncomfortable at night.

Anxiety can cause you to wake up in a sweat at night due to our bodies’ fight-or-flight response. Practice mindfulness and meditation exercises to help ease your mind before you nod off, or consult your doctor if you think anxiety is affecting your sleep. 

Avoid large meals with lots of fats and carbs as it takes a lot of energy for your body to break down before bed, which can make you bloated and uncomfortable

Take a shower before bed. In hotter weather, lukewarm showers can lower your core temperature. A cool or warm shower can also help. Cool water can help you fall asleep faster, and a warm shower can increase blood flow, encouraging heat loss. It’s best to avoid extreme temperatures, as this can have a negative effect on sleep. 

Choose the right bedding and mattress

Certain mattresses and bedding can trap a lot of heat, causing body temperature to rise throughout the night, leading to an uncomfortable sleep. To avoid this, find a mattress and bedding designed to stay cool, wick moisture away and remove excess heat.

Cooling bed sheets should be breathable and wick moisture away from you. Bedding should also be absorbent and help to regulate your core body temperature. The best natural materials for bedding are eucalyptus, bamboo, linen and cotton. These fabrics are breathable and water absorbent to help maintain good temperature control. For cooling cotton sheets, aim for a thread count of around 250 or 300. Wool is also good for both summer and winter, as it is insulating enough while remaining breathable.

Memory foam mattresses can trap heat. Finding an alternative, such as a gel or latex mattress, can help encourage good airflow while being just as comfortable as memory foam. Sprung mattresses also allow good airflow between the coils to keep cool throughout the night. If you can’t replace your mattress, cooling mattress toppers can also work.

Bed frames can impact airflow. Slatted base frames allow for greater air circulation than solid bases, which tend to trap air. 

Don’t forget your pillows. They can make a big difference to your body temperature. Choose a pillow made of cooling materials if you find your head getting hotter than your body at night.

Summary

• Keeping the temperature regulated at night will help you to stay rested.
• Picking bedding and a mattress that will keep you cool and regulate body temperature is important for rest, as overheating can stop you from getting a good night’s sleep.
• Eucalyptus, bamboo, wool, cotton and linen are breathable and water absorbent fabrics. Wool is also a good versatile choice for summer and winter.
• Bedrooms need circulation throughout the day and evening to stay cool. Try to keep windows open as long as possible so hot air can escape.
• If your room is too hot, use fans to push hot air away and lower the temperature. A bowl of ice in front of a fan helps to keep air cool.
• Shower before bed to lower body temperature and feel less sticky, helping you to drift off easier.