Trouble sleeping when it is blistering hot?

During the Summer, many of us will suffer from interrupted sleep patterns and discomfort leading to tiredness and irritability.

Research has shown that there seems to be an ideal temperature for sleep and when this temperature is very high, it takes longer to fall asleep, and once sleep is achieved, it is broken up or fragmented and there is less dreaming.

In many parts of the world where it is always hot in the summer, people will often have air conditioning in their dwellings. However, for those without air conditioning, here are some helpful tips from MOLLY MAID if you have trouble sleeping in the heat:

What you can do about where you sleep?

1. Do whatever you can to prevent excessive heat build-up in your sleep environment. During the daytime, use blinds to keep out sunlight and keep the windows closed if the temperature outside is much hotter than inside. At night time, if the temperature is less outside than inside, open your windows.
2. Remember that heat rises. So if you are living in an apartment or flat, the lower you are the cooler it will be.
3. If there is absolutely nothing you can do to cool off your home, consider asking friends or relations who have a cooler home or who live in a cooler place, whether you can stay with them for a few nights. They will understand.

What you can do before going to bed

• Water is a great cooling agent. Showers and baths before bed may help. Strangely enough, some people do better taking hot showers and hot baths when the room temperature is very high. The problem of course with hot showers is that they increase the humidity, which could make things worse.

What you can do to improve your sleep environment

1. Light nightwear and light pyjamas or no pyjamas are certainly an important option. There are pyjamas made from materials that wick away sweat which might be very helpful. Such nightclothes are available and helpful, for example, in women who are having hot flushes during sleep, who sweat a great deal. Such materials include CoolMax ®.
2. A fan – Some people find that a fan in the room may help. Why not try the following tips:

Create a Crosswind

Creating a crosswind can be the saviour! Firstly, close all windows, curtains and blinds during the day.

When the sun sets, swing open your windows and set up two standard fans. Place one fan facing out of a window in the room you want the coolest. Then, use a second fan to create a strong flow of air towards that fan. Do this by setting up fan #2 so it’s facing inwards, and is either in front of a second window or pushing air into the room you’re trying to cool. This setup will remove stale, hot air out and bring in fresh, cool air. Genius!

Use Tall Windows

If you are lucky enough to have tall windows you will be able to get rid of hot air! Place your fan as high up as possible, facing out of the window. A shelf, ladder or stool can help with this. Remember, hot air rises, so the goal is to push as much hot air out of the house as possible.

Switch Directions (of Your Ceiling Fan)

If you have a ceiling fan, switch the fan direction so that it moves clockwise instead of anticlockwise. That way, instead of blowing warm air around the room, it will circulate heat up and away. Please be careful and make sure you turn the fan off before adjusting.

Make a DIY AC Unit

If you’re desperate and don’t have an air conditioner make one! Place a standard fan on the ground (or as low as possible). Put a large bucket of ice directly in front of the fan. The fan will blow air over the ice, cooling it in the process. It may not be pretty, but it’ll keep you cool. If a big bucket of ice sounds like a lot of work, a wet facecloth will do roughly the same time – just place it over the front of the fan. Tip: Keep one window open so hot air can escape.

Here’s to a peaceful nights’ sleep.

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