Many Singaporeans are familiar with the discomfort of high temperatures at night. Research shows that the ideal sleeping temperature is around 18°C, but maintaining this temperature year-round is impractical. Running the air conditioner all night may be costly and harmful to the environment.
We have listed 11 alternative methods to help you stay cool in bed and achieve restful sleep.
Adjust your environment
1. Manage light and temperature
Before you leave the house in the morning, keep the heat at bay by closing your windows and drawing the curtains or blinds. If the temperature drops later in the afternoon, opening the windows can help cool your home. If your bedroom curtains are made of a light, sheer fabric, consider switching to thicker curtains that block out more sunlight.
2. Decrease warmth from cooking
Using an indoor oven raises the temperature inside your home, and any evening baking can make the heat linger well into the night. Opt to cook earlier in the day where possible. Also, keep meals light and mild to promote better sleep.
3. Limit light use before bed
Instead of simply turning off the lights when you go to bed, try to switch them off in the hours leading up to bedtime. Both incandescent and LED lights generate heat, so keeping them on in your bedroom can raise the temperature. Use lamps instead of overhead lights to help reduce heat.
Prepare your bed
4. Choose the right sheets
When temperatures rise, swap out polyester, silk, or dark-coloured sheets for lightweight cotton linens in lighter colours. These sheets allow for better ventilation and heat dissipation.
5. Use fans wisely
Fans are a cost-effective alternative to air conditioning. Place a small box fan in a window facing outwards to expel hot air. Multiple fans can create a cross-breeze, enhancing airflow. For a stand fan, position it in the corner of the room facing you with the bedroom door open.
6. Check your mattress
Your mattress can also impact how much heat you feel while sleeping. Look for a mattress designed with airflow and ventilation features. For instance, Sealy’s premium mattress ranges include spacer airflow gussets for enhanced ventilation and fabric treatments that help to disperse moisture and speed up evaporation.
Control your body temperature
7. Drink water
Stay hydrated by drinking cool water before bed. Avoid alcohol as it can raise your body temperature and make it harder to fall asleep.
8. Wear light clothing
Opt for light, loose-fitting cotton sleepwear. This will wick away sweat and allow air to circulate, helping you stay cool.
9. Take a lukewarm shower
Cool down before bed with a lukewarm shower or bath. Avoid very cold water, as it may cause your body to warm up in response. Lukewarm water helps lower your body temperature effectively.
10. Avoid exercising at night
Exercise raises your body temperature, so it’s best to work out earlier in the day. This gives your body ample time to return to its normal temperature by bedtime.
11. Use an ice pack
Finally, if you have an ice pack, bring it to bed with you. Placing it on your head, neck, armpits, or back can help cool your entire body.
By following these 11 tips, you can stay comfortable and cool all year round without relying on air conditioning.
Staying cool at night - FAQs
It is better to exercise earlier in the day when it is hot, so that your body can return to its normal temperature by bedtime.
Opt for a lukewarm shower before bed, as very cold water can raise your body temperature.
Choose cotton or lightweight sheets in light colours to allow for ventilation and heat dissipation during summer. Polyester, silk, and dark-coloured fabrics can feel warmer as they trap heat.
