In many parts of the world, people are accustomed to living, working, and sleeping in a hot climate. For the rest of us who have to deal with changing seasons and heatwaves, it can be difficult to get comfortable. This makes getting a full night of restful sleep much harder as you’re trying not to suffocate in your own bed.

A lack of sleep can be damaging to our physical and mental health, causing irritation, headaches, brain fog, and exhaustion. Not to worry, though; there are quite a few steps you can take to get better sleep in the heat, whether you are generally a good sleeper or not. In this article, we’ve assembled the top advice for and solutions on how to stay cool at night in bed.



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How to Sleep Better When It's Hot Outside

How to sleep when it's hot outside?

Before discussing fans and ACs, let's start with several well-tested steps that will help you to stay cool while sleeping.

Assess Your Sleeping Environment

Take a look at the room you’re sleeping in and make sure it’s a place where you can genuinely relax. Let’s start with your bed:

  • Some mattresses come with winter and summer sides. Make sure you are sleeping on the right one, so it doesn’t produce excess heat.
  • Opt for bed linen that’s made from lightweight natural materials like cotton or linen, as opposed to woolen or synthetic fabric, which contributes to it being hot in bed at night.

As for your bedroom, how much sun does it get during the day? Blackout curtains will keep direct sunlight from overheating the room and make it more bearable to sleep in. If your window doesn’t catch much light or gets none at all, it’s good to close the door to that room to keep warm air from entering.

Keep Your Cool at Night and Take Care of Your Body

Heat dries out everything, including your body inside and out, and you lose a lot of fluids when you sweat. You can’t function properly when dehydrated, and although you’ll feel lethargic, the quality of your sleep will be affected negatively. Not to mention, you might wake up at night feeling thirsty. Dehydration can also make you more susceptible to heatstroke and can definitely give you a headache.

One of the keys to getting good-quality sleep during the hot season is preventing yourself from overheating. Your body will naturally lower its temperature when you go to sleep, but not so much when the air around you is hot. You can physically cool down your body before bed by taking a cool or lukewarm shower.

Unfortunately, the effects of a shower won’t last for long, so it’s good to have something cool beside you. It can be a washcloth soaked with cold water, an ice pack or a batch of ice cubes in a bowl, or even a spray bottle with cool tap water.


What to Avoid in the Heat

  • Hot drinks. Stick to warm decaf teas, water, or lemonade. These don’t invigorate your body to produce more heat as hot drinks do. You might be tempted to drink iced beverages, but keep in mind the issues with the digestive system cold drinks can cause when consumed during meals (the cold can cause contracting of blood vessels restricting digestion and absorption of nutrients).
Avoid hot drinks for better sleep in hot weather
  • Spicy food. If the food is hot enough, it makes your body feel hotter, causing you to sweat and lose water. In some people, spicy food can cause indigestion. If you can’t stay away from spicy food altogether, at least avoid eating it close to bedtime.
Avoid spicy food for better sleep in hot weather
  • Extensive training. Some exercise before bed can improve the quality of your sleep. That is if you take a walk in the evening or practice yoga. Strenuous activity can cause your body to heat up, and it will also energize you — not a good combo for restful sleep.
Avoid extensive training for better sleep in hot weather

Nice bedding? Check. Blackout curtains? Check. Now that we have several techniques for cooling your body down to sleep, let’s talk about ways to effectively decrease the room temperature in the most healthy way.

How to Safely Cool Down Your Sleeping Environment

How to Safely Cool Down Your Sleeping Environment

When you mention cooling and equipment, probably the first items that spring to mind are an AC unit or a fan. While AC can cool down a room to a temperature you find comfortable, so you don't need to sleep in the heat, and a fan is good at creating a breeze, there are some considerable drawbacks to both that are important to know.

AC Unit Faults

Disadvantages of AC 
  • Health issues
    First of all, air conditioners are often associated with drafts and a runny nose. Blasting cold air can aggravate respiratory problems. Also, ACs need are prone to building up bacteria and mold (thus, they require regular filter cleaning).
  • Safety concerns
    Even though it’s low-toxicity, it's hard to vouch for the long-term effects of freon, which is used as a cooling agent in many ACs. That aside, air conditioners cool down your home while heating up the outside world. The less you use them, the better it is for the environment.
  • Building issues
    Some landlords might not allow you to install an AC, and would you even want to spend the money in a rented place? On the other hand, the heat may be so strong that you'd do anything to cool down.
  • Noise pollution
    The sound range of air conditioners varies from 25 to around 55 decibels, which is safe for our hearing. Yet, the continuing buzz can get on your nerves with time. Not to mention, it’s also creating noise outside your home.

So, air conditioners are effective in bringing cool air into your home, but they are not very good in terms of safety and comfort. What about fans?

Read also: 12 Best Tips for Cooling a Small Room When It's Hot

Ceiling and Portable Fan Faults

Disadvantages of Fans 
  • Efficiency. This is the main issue. Fans create a feeling of coolness by the movement of the air, but they can't decrease the temperature by much, if at all. Of course, there are many tricks that may help, like placing a bowl of ice cubes or a wet cloth behind a fan, yet it still simply circulates room-temperature air.
  • Noise pollution. Much like air conditioners, the constant humming of a fan can get annoying as much as blowing air at yourself, adding up to that heat-induced headache you’ve probably got going on.
  • Air quality. Fans dry out the air, contributing to the dehydration caused by the heat. Dry skin, a dry nose and mouth, and constant thirst are not conditions anyone would want.
  • Health concerns. Fan blades collect dust, as does any other piece of furniture, but a fan’s dust is more likely to become airborne and be inhaled. This can cause eye irritation and spike allergies.

So, AC is unhealthy, and a fan is not actually cooling air. Is there another way that would satisfy all your needs?

A More Effective — and Healthier — Alternative

Effective and healthier alternative to AC and Fans

If you don’t want to deal with the drawbacks of conventional climate equipment, suffering from the heat isn’t a nice option.

Evapolar is an effective and eco-friendly personal air cooler. It uses its own patented fibers in the construction of the cooler that, unlike cellulose filters in other climate equipment, don’t spread mold and bacteria. Among other benefits:

  • It’s effective. Evapolar can decrease the temperature of your personal space (up to 4 m2 or 33 ft2) by 7-10 degrees Celsius (50 F) within just five minutes.
  • It’s silent. Evapolar makes no more noise than a lightbulb, so you can have it running silently while you sleep.
  • It’s safe for your health. Evapolar doesn’t blow a stream of cold air at you, so your body won’t be shocked by the stark contrast in temperature.
  • It’s comfortable. Evapolar is also a humidifier and purifier, so you don’t need to worry about dehydration or allergies.
  • It's economic. Evapolar is affordable (less than a usual AC) and energy-efficient, so it won't bring you high utility bills.
  • It's portable. Evapolar is lightweight and compact, so it can follow wherever your personal space is — move it to another room or take it to the car.

Read also: Safe Air Conditioner Alternatives for Cooling a Small Room

As Evapolar becomes more and more popular all over the world, there appear more and more copies that promise you the same quality for a lower price. We tried most of these copies, and it's a fact: they don't have anything in common with the original patented technology. They are just smaller versions of usual ACs (or even fans) that bring drafts, noise, and the smell of low-quality plastic. In contrast, Evapolar was specifically created as the most effective, healthy, and affordable way to cool air. And we did it well.


Wrap Up

The key to having a better night’s rest during the hot season is cooling down your body and the environment where you sleep. The best you can do is keep your room cool during the daytime by closing doors and windows. Take a lukewarm shower before sleep, and use Evapolar to safely cool air in your room while you rest.