Sleep expert Share for cooling techniques for better sleep during summer heat

Sleeping for hot summer months can be difficult for some.

It is necessary that the body cools for an optimal rest – so what is the best way to exploit a good night’s sleep during periods of extreme heat?

Dr. Michael Gradisar, head of sleep science at the Sleep App Sleep Cycle in Australia, shared some tips with Fox News Digital.

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The body naturally releases the warmth of the hands, feet and face when preparing sleep, according to the expert.

When the environment is too hot, the body cannot get rid of the heat effectively, which makes it more difficult to fall and stay asleep.

Sleeping into a too hot room alters the natural movement of the body to lose heat at night, said an expert. (istock)

“Overheating overnight also disturbs sleep, in the form of more frequent awakening, night sweats and / or a reduced sleep quality,” said Gradisar.

“And for those who are already subject to rumination or insomnia, high night temperatures act as an additional stressor, which makes it even more likely that they would wake up and fight to move away again.”

This can lead to fragmented sleep and groggy mornings, he warned.

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To increase the quality of sleep despite the heat, Gradisar offered the following directives.

1. Adjust your environment

To keep the part well regulated for sleep, Gradisar suggested opening the windows early in the evening to let in the fresh air and close them before bedtime to reduce the noise.

“Keep your room cool, dark and calm,” he advised.

The use of a fan or air conditioning to circulate air will also support the heat transfer of your body and help prevent night sweats, according to Gradisar.

Using a fan or air conditioner helps circulate fresh air and prevent night sweats, the expert said. (istock)

2. Cool with water

While drinking water is ideal for internal hydration on hot nights, Gradisar has also suggested taking a shower or a fresh bathtub – or go for an evening swim – before bed.

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Having immersed in fresh water will help lower the central body temperature, he said.

3. Consider your bedding

If your bedding becomes too hot, the expert suggested removing your cover for 30 to 60 seconds, then covered once cooled.

When you sleep with a partner, sharing the same duvet or the same blanket also means sharing body heat from the other.

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Gradisar has recommended to consider the Scandinavian sleep method, in which a couple uses separate duvets to avoid sharing too much heat.

Your bedding could make you warmer in summer depending on the equipment, warn the experts. (istock)

The expert also expressed caution when using cooling covers, as “scientific evidence of their efficiency is low”.

Wearing breathable pajamas and the use of natural bedding, “heat component”, will help you keep you fresher, he said.

4. Limit alcohol consumption

Drinking still moderate quantities of alcohol before the bed increases the probability of waking up overnight, according to Gradisar.

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Alcohol intake also accelerates heart rate and widens blood vessels, providing initial heat to skin and alters the body’s capacity to regulate temperature, has shown research.