10 ways to sleep coolly during scorching heat and tropical nights
In recent summers, there has been an increase in tropical nights, making it difficult to sleep. Especially in this season when heat fatigue is likely to build up, ensuring good quality sleep is important for staying healthy every day.
So, in this article, we'll introduce some simple ways to sleep cooler in addition to using air conditioners and coolers . We'll be introducing lots of ideas you can put into practice right away, such as how to choose bedding and how to create a cool bedroom environment.
Why is it hard to sleep on hot nights?
When people fall asleep, their core body temperature (the temperature of their internal organs and brain) drops, which naturally increases sleepiness.
However , on summer nights, the high room temperature and humidity make it difficult for the body to release heat, making it difficult for the core body temperature to drop .
As a result, you may have difficulty falling asleep or your sleep may become shallower, making you more likely to wake up in the middle of the night.
If this condition continues, you will often wake up in the morning feeling like you didn't sleep well or that you're still tired, which can make it difficult to sleep.
Tip 1: Use bedding that releases heat
To get a good night's sleep on a summer night, it's important to choose bedding that doesn't trap heat and allows air to circulate well .
-Foam material with body temperature regulation function
The first thing to look out for is foam with temperature-regulating properties . This material reduces heat buildup. Also, foam with ventilation holes promotes airflow and efficiently releases heat. Foam mattresses and pillows with these properties allow you to sleep cooler.
●Pocket coil mattress
Pocket coil mattresses are said to be more breathable than foam mattresses and are less likely to trap heat or moisture . If you are looking for more breathability, you should choose a pocket coil mattress.
Slatted bed frame
Using a bed frame with a slatted base improves the breathability of the entire bedding , creating a more comfortable sleeping environment.
Choosing this type of bedding will help regulate your body temperature and help you get a deep sleep.
Tip 2: Allow air to pass through easily
Simply opening the windows and letting in the breeze will cool you down, but by being mindful of the airflow, you can create an even more comfortable space .
When there is wind
Check the direction the wind is blowing and open not only the windows on the side from which the wind is coming in, but also the windows on the opposite side. This will create a "wind passage" through the room, making it easier for trapped heat and humidity to escape.
By not just letting air in but also circulating it, you can significantly lower the perceived temperature and create a cooler, more comfortable sleeping environment.
If there is no wind
So what should you do when there is no wind? In such cases, we recommend using a fan to circulate the air in the room.
First, open the shadiest window in the room and place a fan facing inward. Next, open the window on the other side of the room and place another fan facing that window. By creating an air passage in this way, you can expel the hot air trapped inside the room and create a cooler environment.
However, these methods are not suitable for extremely hot nights. They are best used when the temperature has cooled down enough that you no longer need to use an air conditioner or cooler.
Tip 3: Use LED light bulbs
Switch to LED light bulbs. In fact, light bulbs may be the cause of room temperature rising. Incandescent light bulbs in particular emit most of their energy as heat, and if they are left on for a long time, they can raise the temperature of the room. As a result, the air conditioner may not work as well or the cooling efficiency may decrease.
LEDs generate less heat than incandescent bulbs, allowing them to improve cooling effectiveness while preventing room temperatures from rising . They also have a long lifespan and consume less power, helping to reduce electricity bills.
Tip 4: Block out light and dim the lighting
During the day, keep the curtains closed to prevent the sunlight from raising the room temperature . Close the curtains about two hours before going to bed to block out outside light and heat, creating a calming space in your bedroom.
The brightness of lighting also affects the quality of your sleep . Exposure to too much bright light at night can disrupt your body clock and make it difficult to fall asleep. Switching to soft, warm lights or slightly dimmer lighting in the evening will naturally encourage sleepiness and help you prepare for a comfortable sleep.
Tip 5: Take a bath
While people tend to avoid taking a hot bath on a humid night, it's actually an effective way to improve the quality of their sleep. Bathing temporarily raises your core body temperature, which causes sweat to evaporate after you exit the bath, cooling your body efficiently and your brain as well . This natural drop in body temperature promotes sleepiness and leads to deeper sleep.
●Bathing Tips
- Lukewarm temperature (approximately 38°C)
- Soak in the bathtub for 10 to 15 minutes (30 minutes for a half-body bath)
- Take 1-2 hours before bedtime
When sweat evaporates after a bath, your body cools down efficiently and your brain cools down as well.
Source: Ministry of Health, Labour and Welfare website
Tip 6. Sleep in a position that allows body heat to escape easily
The easiest way to sleep cool in the hot summer is to sleep in a position that allows body heat to escape easily . Here are two sleeping positions to help you do just that.
Cool sleeping position 1. Starfish (sprawl)
The starfish sleeping position involves lying on your back with your arms and legs spread out like a starfish. This allows for better ventilation between your legs and arms and torso, helping to lower your core body temperature. It also allows heat to escape through your arms and legs, helping you sleep cooler.
Cool sleeping position 2. Log (side sleeping)
Good news for side sleepers: Lying on your side with your legs stretched out, like a log, exposes more of your body to the air around you, helping you to stay cooler and less likely to retain heat.
The key to this sleeping position is to stretch your legs out. Not only does this position reduce the amount of contact with the mattress compared to sleeping on your back, but stretching your legs also helps to reduce heat buildup.
Changing your sleeping posture is one important way to sleep comfortably even on hot nights.
Tip 7: Lower the bed
Hot air tends to accumulate at the top of a room, so sleeping as low as possible will help you feel cooler .
However, we don't recommend placing your mattress directly on the floor, as this can trap moisture and lead to mold and dust mites.
That's why we recommend a low-profile bed . With a low bed, you can sleep in the cool air at the bottom of the room, and the bed's design allows air to pass through underneath, reducing humidity and heat buildup.
Choose bedding that takes into consideration both coolness and hygiene to ensure a comfortable sleep even on summer nights.
Tip 8: Eat a light dinner
If you eat too much dinner, your body temperature will rise easily as your body uses up energy to digest it, so it is recommended that you eat a light dinner .
It prevents your body temperature from rising too much after meals and allows your core body temperature to drop smoothly when you go to bed, leading to deeper, higher quality sleep.
Tip 9: Drink hot drinks
Drinking a warm, caffeine-free drink before bed can help you sweat and lower your core body temperature .
However, if it's too hot, this is not recommended as it can cause excessive sweating. Try other methods.
Tip 10: Regulate your circadian rhythm
The circadian rhythm is a biological rhythm that controls our bodily functions, such as body temperature, metabolism, and the secretion of many hormones, on a roughly 24-hour cycle. Sleep is also greatly influenced by this rhythm.
This rhythm is created by our " internal clock," which is actually a little longer than 24 hours. Therefore, it is necessary to reset and adjust it every day . If we are unable to reset it properly, our sleep rhythm will be disrupted, our core body temperature will not drop as easily, and we may have trouble falling asleep or our sleep will be shallow.
The most effective way to regulate your circadian rhythm is to get some sunlight in the morning . Exposing yourself to light at the same time every morning resets your body clock , making it easier for you to feel sleepy at night.
Maintaining this rhythm throughout the year, especially during the hottest seasons when fatigue is likely to set in, is the key to good quality sleep and a healthy lifestyle.
Source: Ministry of Health, Labour and Welfare website
Recommended bedding for a cool night's sleep
▶ Prime Support Hybrid Mattress
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A hybrid mattress made of foam and pocket coil mattress.
This hybrid mattress features a cross fiber quilt, two types of soft foam layered on top, and then regular and medium-firm foam and pocket coils underneath. The luxurious 33cm thickness is a Euro top specification.
Pocket coils increase breathability, reducing heat and moisture buildup, creating a comfortable sleeping environment .
The bed is surrounded by firm pocket coils for edge support, allowing you to use the entire bed all the way to the edge.
Available in two thicknesses: 25cm for easy handling and 33cm for a luxurious sleep.
- Product number: ZJ-MSSBA1
- Sizes: Single, semi-double, double, queen
- Thickness: 25cm, 33cm
- Price: ¥34,100 - ¥64,900 (tax included)
▶ Adaptive Hybrid Mattress
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This luxurious 25cm thick hybrid mattress features low-resilience foam on the surface and pocket coils on the points to support your body and help you sleep in a natural position.
The upper layer of memory foam contains copper ions, which help to suppress the growth of bacteria, providing a sense of security .
The pocket coils enhance breathability and reduce heat and moisture buildup. The fabric that touches your skin is made of a comfortable knit fabric that recreates a cool, skin-like sensation, helping you sleep comfortably and maintain your body temperature .
The combination of 19.1cm high pocket coils and 5.1cm extra-thick copper ion memory foam provides a comfortable sleep that conforms perfectly to any sleeping position.
The mattress is surrounded by a firm foam edge support, which allows for a wider mattress area and makes it easier to get in and out.
- Product number: ZJ-MSHPHB
- Size: Single, semi-double, double
- Thickness: 25cm
- Price: ¥28,380 - ¥42,020 (tax included)
Suzanne bed frame in steel and wood
This steel bed's sophisticated design of steel and wood creates a high-class impression.
The bed is low, with 10.8cm of space underneath. The slatted base allows for good ventilation, preventing moisture and heat buildup, making it comfortable even in the summer.
The low-profile bed style makes the room appear larger, while the wooden headboard adds an accent to the room, elevating it to a stylish atmosphere.
- Product code: ZJ-IRPBH-07S
- Size: Single, semi-double, double
- Color: Brown, Gray
- Price: ¥23,200 - ¥32,890 (tax included)
▶ Traditional-Gel Pillow
<Features>
This pillow uses body temperature-regulating memory foam to reduce heat buildup in the head and ensure a sound sleep. It will help you sleep comfortably even during the hot summer season .
The foam is formulated with green tea and activated carbon ingredients, and has ventilation holes to keep it breathable and clean. The cover is also antibacterial for added peace of mind.
The memory foam provides a soft, relaxing sleeping experience, and its large size makes it comfortable to sleep on.
- Product number: ZJ-PPAAT4-05S
- Width 60 x Depth 40 x Height 12.7 cm
- Price: ¥4,950 (tax included)
