8 tricks to get the best night’s sleep during summer without AC

Sweating through another sleepless night? These expert-backed tips will help you stay cool and actually get some rest—even without AC.

Summer is in full swing and hotter than ever before. If you are among the many struggling to get a good night’s sleep in the heat, you are not alone. You might think you’re not sleeping well in the summer because of internal factors like stress, and while that might be accurate for some, the truth is that for most of us, the struggle to achieve quality sleep in summer is largely due to rising temperatures. “Research shows that sleeping in hot conditions produces lower-quality sleep and more frequent wake-ups,” says public health expert Jennifer Dunphy, DrPH, MBA, MPH. “Staying cool is important for optimizing the quality of sleep you get at night.”

Of course, the obvious answer to beat the heat, stay cool, and ensure a good night’s sleep is to turn on your AC. But if you don’t have the privilege of access to central air or a window unit, we tapped HVAC experts to give you the best tips for sleeping well all summer long—even without AC.

Start Cooling Down Your Room Before You Go to Bed

If you don’t have central AC, the best way to start preparing to go to bed cool is to take a room-by-room approach. If you sleep in a different room or on a different floor from the one where you do your daily activities, ensuring it traps as little heat as possible in the hours before you plan to go to sleep is key.

“Start cooling your house down an hour or two before sleep so it reaches the optimal temperature by bedtime. That might mean cooking earlier, opening windows, or turning on fans,” Dunphy says. “If you can sleep with the windows open and stay cool enough, that saves energy and is less drying. But if it’s truly hot, cooling down either your mattress or your room is the best next move.”

Andy Fox, HVAC expert and filtration and indoor air quality specialist at 3M’s Filtrete, agrees that being “strategic about activities that heat the home,” such as cooking, baking, or using the oven or similar appliances, is key in the summer. “Minimize using lights and appliances that produce heat.”

Block Light During the Day

The same way you should avoid items and activities that create heat in the hours leading up to bedtime, you should be aware of not trapping in heat during the day, which can accumulate easily without our noticing. Light, especially sunlight, should be top of mind to avoid a greenhouse effect at home, especially if your house gets a lot of sunlight during the day, which can slowly but surely increase the temperature.

“Close drapes, lower shades, and pull blinds to block the sun and its accompanying heat,” Fox suggests. “The U.S. Department of Energy says that highly reflective blinds, for example, closed over a sunny window, can reduce heat gain by about 45%.”

Invest in a Good Fan

Fox shares that the best way to cool down a home without AC is to take a layered approach. During the day, that means blocking out the sunlight with blinds or shades. At night, ventilation is key: “Take advantage of natural ventilation through open windows, and try to use cooler nights to your advantage,” he says. If the air is as still as a statue, then it’s on you to create those currents, and the easiest and cheapest way to do it is with a fan. “Both portable and ceiling fans can be used throughout the home to help the indoors feel cooler,” Fox adds. 

If you already have ceiling fans, they should be put to work. “If you have a ceiling fan in your bedroom, use it! Moving air feels cooler than stagnant air. Make sure it’s spinning counterclockwise so it blows the air downward,” says TJ Laury, HVAC expert and president of Ben’s ProServ. Fox adds that in the summer, it’s key that “ceiling fans should rotate counterclockwise to generate a cooling breeze.”

If you are looking to buy a fan, Fox says you should pay attention to noise levels. “The best type of fan is the one that will help you sleep the best. Some people prefer white noise at night, while others prefer a silent environment, so consider noise when selecting a fan,” he says. “Energy Star-compliant ceiling fans are available, which provide both cooling and lower energy consumption, and the energy savings can add up if the ceiling fan is used frequently and for long periods of time. Portable fans provide a more directed airflow, and in some cases, a direct, light breeze may be all that’s needed to promote better sleep. Using a larger fan on a low-speed setting is often quieter than getting the same airflow from a smaller fan on a high-speed setting.”

No matter what fan you go for, never leave these fans on 24/7. “Running any type of fan in an empty room is a waste of energy,” Laury says. “A fan will keep you cool, but it doesn’t actually cool the room. So when you leave a room, you should turn the fan off. A ceiling fan, in particular, shouldn’t be left on because if the motor burns out, it’s more of a process to replace than a floor fan. The golden rule is to have the fan on when you’re in the room and turn it off when you leave.”

Get Some Ice

If you have a fan but feel it’s lacking cooling power, grab some ice. “Putting bowls of ice behind floor fans will blow cooler air, helping you feel cooler and sleep comfortably,” Laury says.

Dunphy agrees that an “ice and fan will work great,” but you can also use ice-like products, like cooling packs in gel form or iced wet towels, to cool down specific body parts. “Other effective ways to cool down include cooling extremities—focusing on the hands and feet is very effective, as is wetting the head with cool water,” she says. “Both extremities and the head act as heat pools through specialized blood vessels, and when cooled, tend to cool the entire body as an effect.”

Buy a Cooling Blanket or Pillow

You can also invest in cooling bedding. “Buy a very lightweight blanket and a cooling pillow. There are specific blankets designed with enhanced airflow so you don’t retain heat,” Dunphy suggests.

Invest in a Mattress Cooler

If you want to take it to the next level without AC, a mattress cooler is a great option. “Mattress coolers work by cycling cooled water through a mattress pad and cooling down the material and, in effect, the body,” Dunphy explains.

Take a Shower Before Bed

If you can’t do much to change the temperature around your house, or don’t want to invest in new appliances, cooling down your body temperature can help you get better sleep. The easiest way to do that is by taking a quick shower.

While a cold shower can do the trick, Dunphy says “a hot shower or bath” can also work to your benefit. “Surprisingly, this ends up cooling your body more once you get out,” she explains. “While a hot shower or bath initially warms the body through vasodilation, there is an immediate cooling effect once you step out of the water, which lowers core body temperature.”

Create a Foolproof Sleep Routine

If you really can’t sleep well no matter what you do, the problem might be in the palm of your hands. If you go to bed with your phone, especially while it’s charging, it emits heat that unknowingly disrupts your sleep schedule. 

Dunphy says that practicing good sleep hygiene is key to getting a good night’s sleep, no matter the outside temperature. “Go to bed at the same time every night, and reduce screen time and stimulating material an hour before bed,” she says.

Read the original article on Real Simple