With the blue skies and scorching heat finally starting to arrive, days at the beach and lounging around the pool on the weekend have never looked so good… that is, until the time comes to head indoors to try and get some sleep at the end of the day. If hot, uncomfortable and restless nights are a phenomenon becoming all too frequent in your home, you could also be suffering from a lack of quality sleep.
Sleep is one of the most important factors that influence our overall health and wellbeing, affecting our diets, memory, mental health and making us more vulnerable to becoming sick when we don’t get enough of it. To drift off on a hot summer night, you could try putting your sheets in the freezer, putting ice in front of a fan, or sleeping with wet flannels draped over your forehead… or you could make a few simple changes which will dramatically improve your comfort, without the crazy contraptions.
1.Practice Sleep-Promoting Bedtime Routines
Many of us will have heard the refrain that exercise before bed can tire us out, but in fact it exercising too close to bedtime can have the opposite effect and keep us awake for longer. This is because exercise releases the stress hormone cortisol, which increases alertness and makes it harder to drift off. Instead of exercising right before bed, you could try taking a lukewarm shower and reading a book to avoid backlit screen time right before bed. Changing into some lightweight cotton or bamboo PJs can also help to keep you cool through the night.
2.Create a Peaceful, Comfortable Space
Take a look at your bedroom and carefully assess whether your space is suited to the warmer weather. For example, your curtains should be thick enough that they block out the light and may also reduce noise from the outside travelling into your bedroom, creating a quiet and dark environment. Make sure you draw your curtains during the sunniest the day to avoid letting the room warm up too much from the sun.
Lightweight, breathable cotton bedding can also assist in keeping you cool throughout the night. You might choose to forego your heavy winter duvet all together and instead opt for just a sheet.
3.Check your Air quality
Did you know that air quality has been shown to have a significant relationship with sleep quality? Rooms with good ventilation and high air quality are conducive to a restful and efficient night’s sleep, which in turn could make you feel more alert and energetic, not to mention promote better immunity against sickness.
One way to improve the air quality in your bedroom is to include some greenery in your décor to ensure that you are getting a good supply of oxygen and that high levels of carbon dioxide are being removed from the air. Low maintenance leafy green plants such as ferns or peace lilies are great options for those looking to freshen up their space, and they look great too! Don’t forget to open your windows regularly to ventilate your space.
Another smart step to take, particularly for those who suffer asthma or allergies, is to invest in an air purifier or air purifying air conditioner. The Daikin air purifier can remove dust, mould, pollen, viruses and other toxins from the air so you can breathe fresher and healthier air. Most new Daikin split air conditioners also have advanced air purifying technology approved by Sensitive Choice New Zealand, so you can be assured that your air conditioner is contributing to a cleaner air environment.
4.Use Your Air Conditioner
Finally, one of the easiest ways to sleep comfortably in a cool environment is to make sure you have an up to date heat pump. Daikin heat pumps feature draught-free operation and quiet mode which emits sound as low as 19dBA- that’s whisper quiet- so you don’t have to weigh up the pros and cons of staying comfortably cool or listening to a noisy air conditioner keeping you awake all night.