Too hot to sleep? Here are 10 ways to help you in the heat this summer

During summer, with the high temperatures here in the Canary Islands, getting a good night’s sleep can be a challenge for many people, especially those on holiday. You’re not in your own home, you’re not in your own bed, and you’re not as used to the heat as those who live here.

But don’t worry, if you are faced with this situation there are things you can do to make your night more comfortable. Here are 10 tricks to help you sleep better:

1 Freeze the sheets.
A refreshing idea is to place the sheets in the freezer for about 30 minutes before you go to bed. This will help you fall asleep and keep you cool overnight.

2 Place ice in front of the fan.
Placing an ice tray or shallow bowl of ice in front of the fan creates a cooler, more pleasant breeze in the room.

3 Turn your pillow over.
If you wake up during the night, turning your pillow over is essential to sleep well in hot weather, as the bottom side will be cooler (and drier if you have been sweating) which will make it easier to get back to sleep again.

4 Turn off all the lights.
Keeping the room dark helps reduce the sensation of heat and provides a more conducive environment for rest and falling asleep.

5 Sleep alone or with a distance from your partner.
Sleeping with space between you and your partner, or alone, helps maintain a cooler temperature in bed. The increased body heat between the two of you will make it harder than usual to drop off.

6 Close curtains during the day.
Closing curtains or blinds, even halfway, will help drop the temperature of the room and keep it cooler. This is especially the case for rooms with big patio doors facing the sun, as the glass intensifies the heat in the same way a greenhouse makes it much hotter than necessary.

7 Wear cotton clothing.
Instead of sleeping with no clothes on, it is better to wear cotton clothes because this material allows your body to better breathe better giving you a feeling of freshness.

8 Sleeping with one foot under the covers and one foot out.
Keeping one foot under the covers and one foot out helps balance body temperature and keep you cool, better than being fully under the covers or sleeping without them.

9 Eat light meals.
Avoiding heavy meals before going to bed is a healthy practice in general, but in hot weather, a light dinner prevents the sensation of heat due to digestion or ‘meat sweats’. The less work your body has to do, the cooler you will stay.

10 Have warm showers.
Having a warm water shower before going to bed will help you get to sleep. This is because warm water helps balance body temperature and prepares the body for rest.

This works in the same way as a cup of tea quenches your thirst more than an ice-cold beer. However, you are on holiday so will be forgiven for skipping this one!