How to get better sleep?

Keep the heat out during the day Several studies suggest that the optimal temperature for sleep is around 18 degrees (1). However, this can be difficult to achieve, especially on hot summer days when the temperatures outside can be very high. An effective way to keep your bedroom cool is to block the sun and heat with curtains or blinds during the day. If you are not at home during the day, you will appreciate coming home to a cool room, especially if your bedroom faces south.

Be active - but avoid exercise right before bed Although it can feel like a challenge to exercise in hot weather, many people experience better sleep after a day of physical activity. To avoid the highest temperatures, you can plan your training in the morning or in the evening. However, it is important to avoid intense exercise at least one hour before bedtime (2), so that the body can begin to relax.

Drink plenty of water This is a well-known piece of advice, but it is especially important on hot days. When you are adequately hydrated, it helps the body regulate its temperature, which can improve your sleep. An additional tip: put a half-filled water bottle in the freezer and fill it up with cold water before bed. Then you have ice-cold water at hand if you wake up during the night.

Take a (hot) bath It may seem counterintuitive, but a warm bath before bed can actually help your body cool down (3). This happens because the body starts to release heat when the hands and feet are warmed, which lowers the body temperature. Alternatively, a cold bath may work better for some – experiment and see what works for you.

Choose the right materials The materials in your nightwear and bedding play a big role in how the body can release heat. Natural materials such as cotton and linen are often better at helping the body regulate temperature. If you sweat a lot at night, sweat absorbent sheets or a light summer duvet can also be a good investment. An additional tip: try putting your nightwear or bedding in the freezer a few hours before bed for extra cooling.

Keep the air cool Air conditioning is a necessity in many southern countries for a reason. Keeping the windows closed at night can reduce the heat, while a fan or air conditioner helps circulate the air. If possible, you can also cool the room down by creating drafts in the evening with open windows at opposite ends of the home.

Take it easy It is completely normal to have difficulty sleeping when it is hot. Worrying too much about falling asleep can make the problem worse. Instead of tossing and turning, stand up and take a cooling bath or freshen up in the room. It can be a better solution than stressing over the lack of sleep.