{"id":12489,"date":"2022-01-10T14:53:22","date_gmt":"2022-01-10T14:53:22","guid":{"rendered":"https:\/\/nerdsleep.com\/?p=12489"},"modified":"2023-06-13T06:19:21","modified_gmt":"2023-06-13T06:19:21","slug":"proven-ways-sleep-cooler-summer","status":"publish","type":"post","link":"https:\/\/nerdsleep.com\/proven-ways-sleep-cooler-summer\/","title":{"rendered":"10 Proven Ways To Sleep Cooler This Summer – Bonus Tips for Couples"},"content":{"rendered":"\t\t
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Sleeping cool is not rocket science.\u00a0<\/p>

As long as you know what\u2019s making you hot, you can find a way to enjoy a cool night\u2019s sleep all year round.\u00a0<\/span><\/p>

In most cases, your bedroom environment is to blame – and you, if you are a naturally hot sleeper.\u00a0<\/span><\/p>

In some cases, however, your bedding or your mattress are the problem. Either your sheets and blanket are not breathable, or your mattress traps heat.\u00a0<\/span><\/p>

In this cool-sleeping guide, we explain 10 proven ways to sleep cool at any time of the year.\u00a0<\/span><\/p>

These methods range from pricey solutions like a bed climate control system to free methods that use common household items.\u00a0\u00a0<\/span><\/p>

All of these methods really work, too.<\/span><\/p>

So let\u2019s dive in!<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Why You Need To Sleep Cool<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Sleeping cool prevents insomnia<\/a>, helps you sleep longer and improves overall sleep quality.\u00a0<\/span><\/p>

You may be aware that feeling hot makes it harder to fall asleep. But why is that?\u00a0<\/span><\/p>

It has to do with how your body prepares itself for bedtime.\u00a0<\/span><\/p>

Your sleep-wake cycle is one of the most important parts of the circadian rhythm.\u00a0<\/span><\/p>

When your eyes detect the fading light of the day, your brain's master clock, the suprachiasmatic nucleus, triggers a series of biological processes that gradually make you sleepy.\u00a0<\/span><\/p>

One of these is a slight lowering of core body temperature, which helps you feel drowsy.<\/span><\/p>

If your core body temperature is too high, it will keep your body alert for much longer.\u00a0<\/span><\/p>

Sleeping too warm can also reduce how much time you spend in critical sleep stages like REM, causing you to wake up feeling poorly rested.\u00a0<\/span><\/p>

The general discomfort from feeling too hot can also make it harder to sleep. In some cases, sweating may wake you.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Ten Ways To Sleep Cooler \n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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1. Adjust The Thermostat \n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Lowering your thermostat at bedtime will <\/span>help you<\/span><\/a> sleep faster and better. That\u2019s because a cooler room makes it easier for the body to reduce core body temperature, which in turn triggers sleepiness.\u00a0<\/span><\/p>

The ideal temperature setting is between 65 and 72 degrees. You\u2019ll need to play around with the thermostat to find the setting that\u2019s most comfortable for you.\u00a0<\/span><\/p>

Make sure you are not too cool, as that can also keep you from sleeping.\u00a0<\/span><\/p>

A programmable or smart thermostat makes these adjustments easy. You can set the thermostat to automatically drop to a set temperature during bedtime.\u00a0<\/span><\/p>

If you have a smart thermostat, it\u2019ll learn your preferred sleep temperature and automatically adjust to it when you go to sleep. You can also have your smart home assistant adjust the thermostat as part of a smart routine.\u00a0<\/span><\/p>

Admittedly, cooling just your bedroom at night is inefficient when using central AC. If you get a big hit on your power bill, consider replacing central AC with a mini split system.\u00a0<\/span><\/p>

A large mini split system for your entire home will be expensive to buy and install, but it\u2019s far more efficient and costs less to run.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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2. Get a Portable or Window AC <\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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If a mini split is out of your budget, another alternative that\u2019s more efficient than central AC is a portable or window AC.\u00a0<\/span><\/p>

Portable and window air conditioners cool one room only, making them efficient.\u00a0\u00a0<\/span><\/p>

A window AC sits on the window. It draws air from outside, cools it, and blows cool air into the room. It\u2019s pricier than a portable AC, but it\u2019s quieter, takes up no living space, and it cools more efficiently.\u00a0<\/span><\/p>

A portable AC sits on the floor and has a hose that goes out of the window to exhaust hot air outside.\u00a0<\/span><\/p>

Portable ACs are cheaper and you can move them from room to room.\u00a0<\/span><\/p>

On the downside, they are noisier and not as efficient as a window AC.\u00a0<\/span><\/p>

The biggest advantage of both portable and window air conditioners is that you do not need to cool down your entire home just to keep your bedroom comfortable. This is a big money saver.\u00a0<\/span><\/p>

When using a window or portable AC, set the temperature somewhere between 65 and 72 degrees. Try different settings until you find the one where you are neither too warm nor chilly.\u00a0<\/span><\/p>

You can then set the AC to automatically adjust to that temperature at bedtime (if the unit has a programmable schedule).\u00a0<\/span><\/p>

Some room ACs have a dedicated sleep mode setting. In this mode, the AC will operate the fan at a low speed to keep noise down. It\u2019ll also gradually increase temperature as the night progresses to keep you comfortable.\u00a0\u00a0\u00a0\u00a0<\/span><\/p>

Tip: <\/b>If a portable AC is too expensive, consider getting a swamp cooler, also called an evaporative cooler.\u00a0 It uses water to cool the room. A swamp cooler is cheaper, and uses less energy. On the downside, it only works in hot and dry areas.\u00a0 <\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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3. Use a Fan \n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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A fan is an even cheaper alternative to a portable or window AC. It doesn't have the same cooling performance, since it is just moving air around instead of cooling it, but it can be enough in certain conditions.\u00a0<\/span><\/p>

A fan is ideal for cooling if your bedroom doesn't get overly hot. If it gets quite warm at night, then a fan won\u2019t help. It\u2019ll only be moving hot air around.\u00a0<\/span><\/p>

But if it only gets moderately warm, moving the air around with a fan can bring down room temperature and help you sleep cooler.\u00a0<\/span><\/p>

By forcing air to circulate, a fan prevents hot air from stagnating around the bed. The air blowing over you also dries up any sweat on your skin, providing a cooling effect.\u00a0<\/span><\/p>

You can use a floor, desk, or ceiling fan.\u00a0<\/span><\/p>

Here are some additional tips for cooling your bedroom with a fan.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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