Summer 2010 has been one of the hottest summers on record in Connecticut, with the daily temperature in July averaging nearly 10 degrees above normal. The constant pressure on our bodies to maintain a steady internal temperature can be tiring, yet with nighttime temperatures still in the 70's and humidity levels the best air conditioning can barely touch, bedtime still brings no relief.
Although there is no magic thermostat setting for perfect sleep, there are things you can do to help yourself fall asleep faster, stay asleep longer, and get better quality sleep in preparation for another hot summer morning:
- Try to keep the temperature comfortable for you. Most people seem to agree this is somewhere between 68º and 72ºF
- Body temperature drops just before you fall asleep and rises again in anticipation of waking. Avoid things that could raise your body temperature before bed like exercise, hot drinks, etc.
- Help your body lower its core temperature by taking a cool shower, drinking a cool beverage, or relaxing in front of a cool fan.
- Cold compresses to the feet, wrists, forehead, and back of the neck quickly cool circulating blood where veins are close to the surface of the skin, providing relief from the heat and helping you drift to sleep.
- Whether or not you sleep without pajamas is up to you, but avoid synthetic fabrics like nylon, rayon, and polyester. Clean cotton sheets stay cooler longer, and wick sweat and moisture away from the skin, keeping you cool and comfortable.
- Keep lights dim during the evening. Even energy-saving bulbs give off a good deal of heat that has to dissipate overnight.
With several more weeks of summer left to go, hot sticky nights aren't likely to be leaving us anytime soon. With a little knowledge and preparation, there's no reason they can't be comfortable, well-rested summer nights.
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