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Staying Cool in the Summer Heat

Els van der Helm


February 18, 2021

Staying cool is another big challenge in the summer. Your core body temperature needs to decrease in the evening in order for you to fall asleep and stay asleep comfortably.

In order for us to get a good night’s sleep, we need to lose around 1ºc of our internal body temperature, which sits at around 37ºc. We typically lose that 1ºC through our head or face, which pokes out of the duvet, but if you’re sleeping in a room which is too warm, your body’s core temperature is unable to that heat and your sleep will be disturbed.

Tips to help you stay cool

Exercise raises your core body temperature so you should exercise at least three hours before bed.

Try exercising in the morning or at lunchtime instead of in the evening, and do it outside! This way you not only avoid it right before bed, but you also get bright light during the day. Bright light during the day will keep your biological clock on schedule, helping you fall asleep at night.

Use a fan or A/C on really hot nights to drop the room temperature to the optimal 18C or 65F. The white noise of the fan can also block out other noises (ex. from having the window open).

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