With warmer nights settling in, getting a good night’s sleep can become a common problem for many of us, but how do you keep a bedroom cool at night?
Leaving the window open isn’t always an option due to outside noise and even hay fever, meaning it can be tricky to keep your bedroom cool during the night. Try keeping your curtains drawn or blinds down whilst you’re out during the daytime to help reduce the temperature of the room and stop the sun from overheating it.
HOW TO KEEP A BEDROOM COOL
Ensuring you have enough hours of sleep per night is essential for a healthy lifestyle, so set a regular bedtime and stick to it so your body knows when it’s time to wind down. Try to avoid looking at a screen right before you go to sleep as the blue light emitted by mobile phones can trick your brain into thinking it’s daytime. Yellow light from a bedside lamp creates a cosier setting that your mind will associate with bedtime and relaxation. Here are more ways to keep a bedroom cool at night.
1. INVEST IN A MATTRESS THAT WILL REGULATE BODY TEMPERATURE
The right mattress is key to a good night’s sleep, especially during the summer. Waking up feeling too warm during the night can be incredibly disruptive to your sleeping patterns but you may not realise just how much of an impact your mattress has on your body’s temperature during the night.
'There are a number of mattress options available that can help you to regulate your body’s temperature,' explains Jonathan Warren, director at bed specialist Time4Sleep. 'Generally speaking, a mattress with a high content of natural fillings such as wool, cotton or bamboo is often a great choice for those struggling to sleep in the heat as they tend to be cooler as well as being naturally hypoallergenic.'
'Other options to consider are new generation elite gel memory foam mattresses that include intelligent temperature regulating technology to help keep you cool in the summer and warm during winter. These mattresses include a temperature regulating cool gel that adjusts with your body temperature to ensure you’re never too hot or cold during the night, resulting in a truly refreshing night’s sleep.'
2. PREPARE YOUR BED FOR SUMMER WITH BREATHABLE SHEETS
Your cosy sheets and thick bedding may have served you well through the winter months but now is the time to change up your bedding in time for summer and opt for natural, breathable materials.
'Pure cotton sheets have sensory benefits and are naturally breathable so they help to regulate your temperature and moisture levels while you sleep, stopping the clammy feeling you can experience with synthetic fibres,' says Lucy Ackroyd, Head of Design at Christy England.
'Secondly, high thread count fabrics are smoother against the skin so as well as being much more comfortable you are less likely to feel tangled up or trapped by rougher fabrics that cling, especially to nightwear. Try Percale as opposed to Sateen sheets, as they’re made with a looser weave and are therefore more breathable.'
You should also make sure you have the right duvet for the hotter months. For summer, a lighter tog of 4.5 is perfect, if you like something a little heavier but still breathable – try a 10.5 tog.
3. CHOOSE THE RIGHT WINDOW TREATMENT
Blinds and shutters aren’t just used for keeping the light out, they can be used to effectively control the temperature in your home and this is especially useful in the bedroom.
'You’ll first need to consider factors such as which direction your window faces; a south-facing room will benefit from thicker, thermal materials to help keep it cool,' says Jason Peterkin, director at 247 Blinds. 'Privacy is also an important factor to acknowledge; adjustable blinds such as shutters, Venetians and day nights are great in the bedroom as they can allow light in without compromising privacy.'
'Wooden Venetian blinds or plantation shutters are great for keeping the temperature down in the home as they allow you to adjust the amount of light filtering into the room by altering the size of the gap between the slats. The wood also acts as a natural heat conductor, helping to keep the warm air out during the summer months.'
To completely block out the sunlight, opt for blackout blinds. The thick fabric is not only great for keeping the temperature down, it’ll help you get a better night’s sleep during the brighter months and lighter mornings.
4. USE A HOT WATER BOTTLE TO COOL DOWN YOUR BED
A quick and easy way to cool down your bed before you climb in it is to transform your hot water bottle into an ice pack. Simply fill the bottle as normal and leave it in the freezer for a few hours before bedtime. For those who struggle to fall asleep during the heat, this little hack may prove to be especially useful in helping you find sleep much more quickly.