How To Sleep When It's So Freaking Hot

Tossing and turning because of the heat in the bedroom (and not in a good way)?

Tired and crotchety because getting to sleep is impossible in the hot weather? Waking up sweating after a fitful hour or so? Being a generally horrible person at work because of it?

Come, join us. We hear you. We feel your pain.

But you know there are a few things you can do to try and make life a little more comfortable after dark when the temperature is through the roof.

Did you know that sleep experts say that to sleep well, your bedroom temperature should be between 17C and 19C? Have they BEEN to Australia?

But if you live without air con (we feel you!) according to Australia's Sleep Expert Elina Winnel, there is quite a lot you can do to try and get better quality sleep when the mercury is rising.

READ MORE: How To Keep Cool In Summer When You Don't Have Air-Con

Your sheets

"Natural fibres adapt more easily to temperature fluctuations and allow our skin to breathe more freely," she told 10 daily. "This enables us to regulate our own body temperature more effectively. So ensure that you are using bedding made of natural fibres.

For when it gets really hot, it may be helpful to have a set of bamboo sheets handy. Bamboo is even more breathable than cotton and can absorb more sweat, whilst sticking to the body less. So if you struggle with running hot, this may be a bedding fabric to consider.

"Blends can be cheaper and more durable than one fabric on its own. So if you choose a blend, ensure it is a blend of two natural fabrics, such as cotton and bamboo instead of cotton and polyester."

"If you are finding your head is getting hot, it is possible to buy special pillows with cooling gels in them," she said.

Your sleepwear

"Ditch the synthetic nightwear in summer," Winnel said.

"Being a less breathable fabric, it makes us hotter at night. Instead, opt for cotton or another natural material, or simply wear your birthday suit ..."

Your mattress

Type -- "When you purchase a mattress, ensure that you investigate both its heat retaining properties and breathability,' Winnel advised.

"If you want a cooler mattress, year round, either an open cell -- which allows better breathability -- or a gel-infused mattress -- which helps draw the heat away from your body -- could be a good option."

"If you choose latex, choose a natural latex mattress over a synthetic latex. The extra chemicals in synthetic latex make it less breathable,' she said.

Size -- "If your partner is a hot sleeper, you may also want to consider purchasing a larger mattress next time you replace your mattress," Winnel told 10 daily.

"This will allow you a little more space to keep cool!"

Firmness -- "Heavier sleepers sink deeper into the mattress, trapping heat," she said. "So getting the optimal level of mattress firmness for your size will help to keep you cooler."

READ MORE: Breakthrough Study Unmasks Five Different 'Faces' Of Insomnia

Your windows

"If you are out and about during the day it can be easy to forget to close your blinds or curtains," warns Winnel.

"However, the sun coming into the bedroom will warm it up. To keep your place as cool as possible, keep your blinds and curtains closed while you're out."

Image: Getty
Your stress levels

"Heat isn't just generated on the outside," Winnel told 10 daily, "it's also generated on the inside. Stress causes our internal body temperature to increase. To the contrary, our temperature drops when we are relaxed. So chillax, and let your body temperature naturally drop, from the inside."

"Doing a meditation or relaxation exercise just before bed will help to lower your core body temperature to help you fall asleep more easily whilst it is hot," she said.

 Feature image: Getty.