Living in a tropical country has many perks, including being able to enjoy beaches almost all year long. However, the warm Philippine weather can get unbearably hot and humid, especially during the summer season. The high temperature can be bothersome because it causes the body to sweat more to cool itself, which can create a sticky feeling on the skin. As such, even ordinary activities like sleeping can feel uncomfortable.

During the early evening, your body temperature begins to drop. This is all part of your internal body clock signaling your body that it’s time to sleep. It’s also the reason why cool rainy weather can make you feel drowsy and why warm summer nights can make it difficult to fall asleep. Because your body feels warmer than usual, it doesn’t have the right cues for bedtime.

Fortunately, there are different ways to ensure you have a restful slumber even if the weather is hot. Try these tricks the next time you have trouble falling asleep on a hot summer evening.

Set Your Air Conditioner at an Ideal Temperature

Since your body’s core temperature naturally dips in the evening to signal that it’s time for bed, you can recreate this by lowering your room’s temperature. Many Filipinos opt to install air conditioners in their bedrooms, and you can make the most of this appliance by choosing the right settings. Set the unit to achieve the ideal bedroom temperature for sleep, which is 18 degrees Celsius. This setting works best for a lot of people, but your comfort level may vary. So, feel free to adjust your air conditioner’s thermostat and set it between 16 to 19 degrees Celsius.

Switch On a Fan

Turning on an electric fan can help the air circulate throughout your room and keep you cool. It’s also a more affordable alternative compared to using an air conditioner. If your room feels hot and stuffy, facing the fan towards an open window can help to draw the heat out of the room and effectively cool it.

Additionally, you can get creative and recreate the chilly output of an air conditioner by placing a bowl of ice in front of your fan. This allows the breeze to waft through the cold vapor from the melting ice, thus producing a cooling mist that will help you feel more comfortable as you sleep.

Have Drinking Water by Your Bedside

Before you go to bed, drink a glass of chilled water. It will keep your body cool and hydrated through the night. You’ll also replenish the water you lose when you sweat during an exceptionally warm night. Also, you may want to leave a pitcher of water on your nightstand in case you wake up feeling thirsty in the middle of the night.

Take a Warm Shower Before Bed

Whether you’re using an air conditioner or not, another pre-bedtime ritual you can try is taking a warm shower. This may seem like a strange suggestion when a cold shower seems more appropriate, but warm water is actually more effective at cooling you down. A cold shower only offers temporary relief as it decreases the blood flow to your skin. Once the flow returns to normal, you’ll feel warm again.

On the other hand, the higher temperature of a warm shower increases the blood flow to your skin, and it will also boost heat loss from your body. Also, your body temperature will begin to dip as your body adapts to the cooler environment.

Wear Clothes with Breathable Fabric

If you want to feel cooler when you sleep, wear clothes made from breathable fabrics like cotton. The lightweight weave is effective in dissipating heat as it lets air flow through the garment. The fabric can also absorb excess sweat from your skin so you don’t get any sticky feeling. For an even more comfortable rest, get pajamas that have a loose fit. This way, you won’t feel restricted in your movements.

Keep Your Bedroom Dark

All light bulbs produce heat, even the most energy-efficient ones. So if you want to feel cooler at night and sleep comfortably switch off all sources of light in your room. This also means turning off all electronics including your TV, laptop, smartphone, and tablet. Apart from being sources of light, these devices emit blue light that can trick your brain into thinking it’s still daytime and thus keep you awake. So, make sure to shut off all electronic appliances at least an hour before bed. It will help prepare your mind and body for sleep.

Avoid Exercising Close to Bedtime

Exercising regularly has a lot of health benefits. It keeps you in shape and helps you expend energy so you feel more tired and ready for bed once evening comes. However, engaging in physical activities close to your bedtime can increase your body temperature and keep you alert. As a result, you may struggle with falling asleep. While it’s best to maintain a regular exercise routine, schedule your workouts in the early morning instead.

Draw the Curtains

If you’re working the night shift and you don’t follow a conventional bedtime, it can be even more challenging to sleep when the sun is up and adding to the heat you feel. Sunlight can disrupt the production of melatonin in your body, which is a hormone you naturally release when you sleep. The sun can also increase the temperature in your bedroom.

In this case, drawing the curtains is the best thing to do to keep the sun’s glaring rays and heat away. You can get blackout curtains, which are designed to block all sources of outside light from getting into the room. These curtains can also help keep your bedroom cool during the day and improve your chances of sleeping comfortably.

While Filipinos are already used to the tropical climate, dealing with the heat at bedtime will always be a challenging experience. Thankfully, there are different ways to help you stay cool in bed. Whether you’ve installed an air conditioner in your bedroom or want more affordable options, these tips can help you have a restful and more comfortable sleep no matter the temperature.