By Ali Eaves
Summer sucks for sleeping, especially for single-season countries like Singapore. Cooler temperatures help put your body to rest, but on a sweltering night, you’re more likely to toss and turn in a puddle of sweat. So when the temps soar, what can you do besides cranking your AC—and your energy bill—all the way up? Consider these ways to chill out.
1. Refrigerate Your Bed
You only need to cool your bed—not your entire house. That’s why Men’s Health sleep advisor W. Christopher Winter, M.D., uses a ChiliPad, a mattress cover that circulates water to take your bed down to 55 degrees or lower for the whole night. You can also get gel mats, like Cool Gelmat and ChillGel, which absorb your body heat. For an even quicker fix, cuddle up with a cold pack wrapped in a towel.
2. Freeze Your Pillow
Pop your pillowcase into a plastic bag, and put it in the freezer 2 hours before you hit the sack. Because you carry so much heat in your noggin, lying down on an ice-cold pillow is just the thing to chill a hot head. Or buy a PolarPillow, which includes a cooling pack to refrigerate and insert into your pillow before bed.
3. Rinse Off
A cold shower before bed on a blistering night is refreshing and relaxing—and can lower your core body temperature, priming you for a restful slumber, Dr. Winter says.
4. Drink Up
Dehydration messes with your sleep, and you’re more likely to be parched when you’re sweating bullets. Pay extra attention to staying hydrated throughout the day, says Carol Ash, D.O., director of sleep medicine at Meridian Health in New Jersey. Just don’t guzzle down a ton of water right before bed, or else you’ll be making trips to the bathroom all night.
5. Ditch the Down Comforter
Instead, sleep with light, breathable bedding, which is easier to kick off when you get hot. You can buy cooling sheets and blankets such as SHEEX, which wick moisture and allow for ventilation. It’s like Under Armour for your bed.
6. Wear Athletic Pajamas
You may think your birthday suit is the best outfit to avoid overheating, but if you’re still sweating through your sheets, athletic clothing might work even better, Dr. Ash says. Like breathable bedding, fabric that’s designed to wick moisture when you work out will do the same when you sleep. Just make sure it’s a loose fit.