One of the biggest challenges Americans face is getting a good night’s sleep, and in South Florida, keeping cool throughout the evening can sometimes prove to be a challenge… even with AC. Spoon Sleep Inventor and Co-founder Herman Fisher, an engineer and former executive at Sealy, offers five tips to keep cool at night so everyone can have a more restful night’s sleep.
- Evaporative Cooling
Evaporative cooling is essential in your sleep environment to keep the body temperature balanced for a cool night sleep. Cooling through evaporation is a natural stage that occurs through perspiration or sweating. When you sweat, the only way to get to a cooler temperature is through the evaporation of water from your skin. If the air is holding too much water, the sweat will not evaporate, leaving your body temperature hot. Purchasing a portable evaporative cooling fan can help remove the water in the air, mostly used in low humidity environments.
- Don’t be afraid to sweat
Most people understand sweating as a process that your body uses to cool down. Sweating reduces the body temperature through evaporative cooling. If you are experiencing a hot body temperature consecutively over a week span, try kick starting your evaporative cooling process. One to two hours prior to your normal bedtime, try some mild exercising. I would recommend jumping jacks or running in place. Once you are close to acquiring a sweat, your body will can start the normal evaporative cooling process drawing out the layered water in your skin.
Dress in layers; remove layers as your body adjusts to your temperature. Try to focus on non-synthetic clothing like cotton. Also, focus on loose fitting attire that doesn’t cling to your body
Try to drink ice water prior to sleeping. Avoid coffee or other drinks that contain caffeine. Keeping an ice pack handy throughout the night can help. Place the ice pack on the back of the neck to help create a cool sensation for your body.
- Channel your inner Zen
Stress can be a determining factor in your body temperature. The more stressed you are, the higher the blood pressure, the higher the body temperature. Try to focus on yourself and what brings you happiness. Reading can be a great remedy, especially if you are excited about the ending. You might try a cross-puzzle or a favorite game. Another way to channel your inner Zen is some breathing exercises or even meditation. Focus on abdominal breathing where you take 6-8 breaths per minute for at least 5-15 minutes.