Setting your thermostat to 65° Fahrenheit might be the expert-approved temperature for getting a good night's sleep, but achieving this in your bedroom can be tricky, not to mention expensive, in May.
But as our sleep experts assure, though you may be running your AC, fans, and air purifiers as much as you can afford, there are actually a few free ways that achieve the same result, with zero cost.
Here, they share their professional know-how on keeping a bed cool in summer, without spiking your bills.
Why 65°F is the Optimum Temperature for Sleep in May
As Sleep Medicine Physician Dr. Funke Afolabi-Brown, CEO at Restful Sleep, explains, 'A room temperature range between 60 and 72 is ideal because variations in our core body temperature, which is regulated by our body's circadian rhythm, drop in the evening and coincide with our brain's melatonin secretion. Having a cool room environment further promotes this temperature drop and improves our sleep quality.'
That's why, if your bedroom is too warm as summer temperatures build up, your brain will stay in alert mode, making it more difficult to fall asleep fast.
And, as humidity levels begin rising in May, preventing sweat evaporation and stalling the body's natural cooling system, it can be more difficult than ever to cool down your sleep space.
Here's what the experts recommend:
1. Don't Just Open a Window; Create a Vacuum
One of the very simplest ways to cool your bedroom space cleverly involves using one of the best fans and opening your window to maximize airflow. Place the fan outward in one window to suck the warm air out, and open a window on the shaded side of your house to draw cool air in.
Drew Miller, Sleep Expert with Sit ’n Sleep, explains, 'This setup helps create airflow that pushes hot air out while pulling cooler air in, improving circulation and preventing heat from getting trapped indoors. Better airflow helps your body release heat more efficiently.'
We recommend the Shark FlexBreeze, available at Amazon for its power and versatility, but if you don't have one, you can still take advantage of the cross-draft trick by just opening a window on either side of one storey of your home. A similar chimney effect happens if you open a window or door downstairs and a window upstairs, creating powerful movement of air.
2. Close Curtains and Blinds
Another easy way to keep your home cool is to close curtains and blinds on South or West-facing windows by 10 am.
Dr. Jordan Burns, Licensed Chiropractor and Sleep Health Expert for Amerisleep, explains, 'A significant part of nighttime overheating occurs during the daytime, with direct sun rays causing heat buildup inside the house.
'By covering up windows early enough, you can prevent excess heat formation. It's always easier to maintain coolness than to bring it back after it's gone.'
For this, we recommend using blackout blinds, which also have the added benefit of making your bedroom darker. The Sun Zero Somerton Thermal 100% Blackout Cordless Roman Shade, available at Wayfair, is a top-rated pick.
3. The Cotton Percale Swap
I always switch out my best bedding come spring and summer. While sateen and silk trap air and can work to make you feel even hotter at night, percale, instead, is crisp and cool to the touch, and allows maximum airflow and breathability.
'As with other aspects of sleep, it all comes down to controlling the microclimate,' says Dr. Jordan. 'Materials used for bedclothes influence whether the heat is trapped or dissipated. For example, thick fabric and silky finishes usually don't allow heat and moisture to escape, which is why switching to cotton or percale may be beneficial.'
For example, Punteha van Terheyden, Head of Solved and hot sleeper, recently tested the award-winning Classic Percale Duvet Cover, available at Brooklinen, and described it as 'worth every cent' for keeping cool and comfortable all night long.
4. The Cold Foot Hack
Finally, don't underestimate the power of sticking your feet out from under the covers, which is a zero-cost solution in comparison to cooling a room with fans.
'Your feet play a key role in thermoregulation,' says Drew, and contain a high density of specialized blood vessels designed to help your body thermoregulate and effectively dissipate body heat.
'Letting them stay uncovered can help your body release heat more quickly, which can speed up the process of falling asleep,' he adds.
For added effectiveness, pair this trick with a traditional Sobakawa pillow, available at Amazon, which allows fresh air to circulate and cool your head and neck as you sleep.
What to Shop
Staying cool at nightime during spring and summer can be a continued challenge, especially as energy costs continue to rise. With a few choice additions, you can optimize your sleep environment for more successful temperature regulation.
Here is my tried-and-tested selection of cooling essentials, all of which are suitable for use in the bedroom and around the home, with picks for spaces of all sizes.
All prices were correct at the time of publication.
Our Home Tech Editor, Dan Fauzi, rated this Shark fan the best on test. It can be used corded or cordless, tabletop or pedestal, and indoors or outdoors, and boasts 'unique features that set it apart from all others,' says Dan.
It might not be a fan, but I've recently been testing and loving this air purifier, which works to remove small particulates in the air, like dust, pollen, and dander. Improving your bedroom's air quality is scientifically proven to improve sleep.
This LEVOIT fan is packed with an impressive number of smart features, all at an affordable price point, with five speeds, four modes, a 12-hour timer, and a quiet operation of just 28 decibels.
This blackout blind effectively blocks the sun out of your space to keep it shaded and cool. The yellow and white striped design adds a fun pop of pattern and color to your space, but it's also available in plain white.
This crisp percale sheet 'feels like high-quality hotel bedding,' says our hot sleeper tester and Head of Solved, Punteha van Terheyden, adding that the pillow cases help to keep her neck cool and comfortable all night long.
This Japanese sokabawa pillow contains naturally cooling buckwheat hulls, which work to increase airflow and breathability. You can adjust the filling to your preferred firmness.
Meet the Experts
Do you know about the Vispring, mattress makers to royalty, firmness rule?
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