How to sleep comfortably during a heat wave.
Everyone loves summer until it gets too hot. Find what people can do, including low-income families, to help sleep during a summer heat wave. Where you have AC or not, or rent or own a home, there are steps to take to get a good night sleep when it is hot and/or humid. Find how to sleep during a heat wave.
As the temperatures rise, getting a good night's sleep can be a challenge, especially for low income families, senior or single parent who often need to limit their utility bills/save money on electricity. Many lower to moderate income households do not have an air conditioner for a summer heat wave and/or can’t afford a box fan or other cooling device. There are many free ways to ensure you and your family get a decent night sleep during a heat wave.
With many parts of the country, such as the Pacific Northwest, central US, southern and NE states experiencing record temperatures year over year, it can be very challenging to keep cool at night and to get a decent night of sleep. Increasing humidity makes it even more challenging. Especially when considering when many people in these more traditional colder weather states, especially lower income families, rarely have air conditioner units.
Restless nights spent tossing and turning are bad for your health, mood, and concentration. Heat waves can even put the health of a senior citizen or elderly person at risk. Fortunately, we can modify our surroundings and actions to help cool down and improve sleep. From strategically opening windows to changing what you wear in bed or applying for charitiy or government assistance programs, read our tips for staying cool in bed and getting a good night's sleep during a heat wave.
1. Get the air circulating to sleep during a heat wave
Fans won't lower a room's temperature, but they can make it feel cooler. While air conditioning units are expensive to run, especially for low to moderate income families that live paycheck to paycheck, placing a large bowl of ice in front of a fan is a good alternative for circulating cold air. A/C is usually an impractical option for people who live in temperate climates where heat waves are short-lived, but a homemade version comprising a fan and ice can provide relief on those long, muggy nights. If you need help paying for a fan or AC unit, look here for free air conditioning.
A fan also has the advantage of keeping mosquitoes away. Not only will it drown out a mosquito's annoying buzzing sound, but the strong breeze it produces makes it difficult for them to fly.
2. Look into government or charity assistance for paying electric bills
Low income families, the elderly, seniors, people living in poverty can look into either (1) government financial assistance programs like LIHEAP or (2) Charitable aid. As there are financial assistance programs that will help vulnerable people keep their AC or electricity on during the summer. Or pay for fans to help keep their home or apartment cool during a heat wave.
The overall goal is to help people who are at health risk stay cool during a heat wave. This means that most of the financial aid, whether grants, loans, free fans or charitable support is for seniors or the elderly. Find LIHEAP application sites near you.
3. Keep a routine to help you sleep – Go to sleep at the same time each night
Science says most people have a natural sleep and wake routine. This is all about discipline consistency and routine. Whether it is in the middle of a summer heart wave, or a cold winter night, go to sleep at the same time. Be consistent. Consistency and discipline help people sleep, it reduces anxiety, and has many other health benefits.
In fact, about 70% of CEOs wake about before 6am….the reason they do this is it sets a routine for them. Routines helps ease the mind, improve mental health, and improves sleep habits, even during hot summer months.
4. During the sumer months, use lightweight bedding and nightwear
While you're probably ready to escape the suffocating confines of a blanket, it's better to keep some kind of bedcover during a heatwave. A lightweight comforter or sheet made from natural fabric such as linen or cotton will help regulate your body temperature.
When choosing your pajamas and nightgowns or other bedtime clothes, opt for silk or bamboo. They are both super soft and have moisture-wicking properties. Silk is a thermoregulator that will help maintain a cool body temperature all night, while bamboo is more absorbent than cotton, is hypoallergenic, and is good for sensitive skin. If you can’t afford lightweight clothes for night during a hot summer heat wave, then look into free clothing vouchers for the low income.
5. Close windows during the day
Contrary to popular belief or knowledge, closing windows and drawing the curtains during the day in hot weather keep rooms cooler. If your bedroom is on an upper level, you can open the windows at night to let the cooler air in and then trap it inside during the day. The fact is hot air rises, so opening a window on a top floor at night may help release the hot air.
Opening windows and doors on opposite sides of your room provides the optimum flow of fresh air (known as cross ventilation). This tactic only works if it's hotter inside than outside, even if it's breezy. Lofts and west-facing rooms tend to be hotter as the walls and roof absorb and retain the heat, re-radiating it throughout the night.
6. Lay low
Hot air always rises, so it's best to keep your bed or mattress as low on the floor as possible. Futons and other low bed frames are a great choice, but not always practical year-round beds. If you have enough space, temporarily moving your mattress off the bed and onto the floor can help. Alternatively, you can decamp downstairs for a few nights as the temperature will be significantly lower, and it can be a fun slumber party activity for the kids.
7. Avoid cold showers before bed
Resist the temptation to cool off with a refreshing cold shower before bed. Cold showers are invigorating, so while they're great in the morning, at night, they're more likely to keep you awake for longer.
Putting a cold compress on your pulse points is a great way to cool down quickly without over-stimulating your senses. You can also fill a hot water bottle with cold water and put it in the freezer for an hour or two. Place your 'cold water bottle' under the duvet 10 minutes before you go to bed to make it cool and welcoming as you settle in for the night. If you want to wind down and relax before bed, lower the lights and meditate, read, or write in a journal.
8. Change your mattress
If the condition of your mattress is deteriorating, it might be a good opportunity to invest in a new mattress with cooling properties. However a new mattress or bed can be expensive. There are also furniture banks and thrift stores which will make these items more affordable, or free, to struggling lower income households. Look here for a free bed from a charity near you.
Modern hybrid mattresses combine pocket springs with memory foam and a heat-resistant gel layer. This prevents the mattress from absorbing and retaining body heat, leading to a more comfortable night. It helps during both hot summer months and cold winter nights.
Alternatively, a gel mattress topper can give your bed a new lease of life and help cool you down. They're also easy to remove, so you can change your bed's heat and comfort level depending on the seasons. Likewise, a specially designed cooling pillow or pillow cover can instantly lower temperatures around your head and neck.
9. Stay hydrated
Finally, don't forget to stay hydrated. By drinking low-sugar drinks and water throughout the day and avoiding alcohol before bed - however tempting a cold beer sounds or glass of wine- you'll set yourself up for a good night's sleep. Even place a bottle of refrigerated water by your bed so you can replenish liquid lost through sweating.
Bottom line
With the world/globe continuing to heat up each and every year, including record high temperatures in the US, China and Europe among other places, there are steps you can take to try to sleep better at night. After all, per the UN, NASA, the EU, and countless other organizations (and supported by basic math and data) the warmest seven years on record have all been since 2015.
Warmer summer nights are, and most likely will, become more common and quite frankly worse each year. Every tip and step we listed above, to try to help you sleep, is also free to do – there are zero costs involved which may them practical for low income families. Hopefully, these tips will see you through the worst heat wave temperatures so you can sleep well all summer.
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