The hot season brings warm, muggy nights. Not everyone likes to sleep with the fan or air-conditioner on for several hours straight, and with the cost of utilities going up, many people may choose not to. They may not always want to sleep with their bedroom windows open, either. So, how can they prevent the heat from disrupting their slumber?
Here are six ideas that are easy to implement – with discounts on some items for SAFRA members too.
1. Choose breathable bedlinen
Temperature regulation is key to enjoying a comfortable night’s sleep when the mercury rises, says Tiffany Wee, a naturopath and functional medicine practitioner from Mind Body Shine. To this end, you should opt for breathable bedding materials and well-ventilated mattresses to help regulate your body temperature and promote a comfortable sleep environment.
“Choose breathable sheets made from natural fibres like cotton or linen – these materials help regulate temperature and moisture,” she explains.
“The same goes for pillowcases. Go with soft, breathable ones that feel comfortable against your skin.”
If you prefer to sleep with a blanket, make sure it’s designed to keep you cool on warm nights. A lightweight blanket made with bamboo viscose, for instance, has a soft, smooth feel and won’t cause overheating.
Cotton blankets are also ideal, as they allow air to flow freely through the fabric, keeping you cool and dry through the night.
Shop for quality cotton and bamboo bedlinen at Linen Gallery at Lot 1 and Eko Home at Bt Panjang Plaza, where SAFRA members and 11B holders can receive an $8 eCapitaVoucher with $100 spend. More info at safra.sg/promotions/lot-one-bukit-panjang-plaza
2. Use a cooling mattress pad or topper
A cooling mattress pad/topper sits on top of your mattress and is designed to actively or passively regulate temperature. How does it work?
A passive cooling mattress pad/topper is made from natural materials like cotton or wool. This promotes airflow and the absorption and release of heat to help you stay cool. An active cooling mattress pad/topper, on the other hand, uses cool water, gel or air to carry away excess heat and moisture so you stay cool and dry. Some cooling mattress pads/toppers combine both active and passive systems.
These pads/toppers range in price, depending on the materials they’re made from, how plush they are, and how much support they offer. They’re a sound investment, not only because they help you stay cool during the night; they’re also a good way to upgrade your mattress.
3. Wear light clothing to bed
Always choose clothing made from natural materials like cotton, linen and silk, as these are more breathable than synthetic ones. Natural materials carry heat away from your body so it can escape instead of remaining trapped against your skin. They also help wick moisture away from your skin, helping you sleep more comfortably if you perspire a lot during the night.
Clothing that’s lightweight and non-constricting is also the best choice for hot nights.
Find the perfect sleepwear from pyjamas and nighties to shirt-and-shorts combos at fashion retailers Cotton On and Uniqlo at Lot 1. SAFRA members and 11B holders receive an $8 eCapitaVoucher with $100 spend; more info at safra.sg/promotions/lot-one-bukit-panjang-plaza
4. Keep your bedroom cool
There are many ways to cool your bedroom without leaving the fan or air-conditioner on or keeping your windows open all night.
For one, keep your curtains or blinds closed during the day if possible. This prevents the room from heating up. If you usually sleep in until after sunrise, you may also want to invest in blackout curtains, which block sunlight and help to reduce the amount of heat transferred into the room via the windows.
As light from lamps and light fixtures generates heat, it’s a good idea to keep the lighting in your bedroom to a minimum shortly before going to sleep. Incandescent bulbs produce high amounts of heat, so you may want to switch them out for LED ones.
Humidity can make a room feel hotter than it actually is, and mugginess does not make for a comfortable sleep environment. In this case, you may want to use a dehumidifier – this pulls excess moisture from the air, creating a cooler space that’s conducive to sleep.
5. Take a warm shower before bedtime
If you like to shower before going to sleep, use warm or hot water instead of cold. It might seem counterintuitive, but studies have found that warm water aids your body’s natural temperature regulation process.
Researchers have theorised that warm water stimulates blood flow to the hands and feet, allowing body heat to escape more quickly. Another study revealed that taking a warm shower or bath lowers blood pressure before and during sleep.
A soak in an onsen bath is a great way to relax a few hours before bedtime. And you can score one for free (worth $100) with a booking of any 90-minute treatment at Ikeda Spa. Find out more at safra.sg/promotions/ikeda-spa
6. Don’t exercise too close to bedtime
Avoid vigorous exercise at least a couple of hours before bedtime. You may think that exercising will tire you out enough to help you fall asleep faster, but the reality is that it causes a rise in core body temperature, making it hard to drift off comfortably and peacefully.
If you have to exercise in the evenings, stick to gentle or moderate-intensity activities, like yoga, stretching or walking.
Enjoy a 1-for-1 single drop-in class (worth $35) at all Yoga Inc. outlets. Established in 2013, Yoga Inc. is a boutique yoga studio offering a variety of yoga classes. Visit safra.sg/promotions/safra-punggol-yoga-inc-1-for-1-single-class for more details.
Here are more tips on how to sleep more soundly and get a better night’s rest.
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