Expert Opinion: How to Sleep in a Heatwave
Struggling to get some shut-eye during the heat? Here’s how to up your chances of falling ¨C and staying ¨C asleep
When the thermostat hits the mid-thirties and above, it¡¯s hard enough to get anything done ¨C let alone enjoy a decent night¡¯s sleep. While an air conditioner certainly helps take the sting out of those searing summer nights, running it 24/7 isn¡¯t ideal from a cost or power-consumption perspective. We¡¯ve asked experts to share some practical tips on how to get some shut-eye on those hot nights and, if you¡¯re lucky enough to have an air conditioner, how to keep costs to a minimum.
Our ideal body temperature for?sleep?is 64 to 66 degrees Fahrenheit. Every degree above that makes it harder to sleep ¨C and anything over 77 degrees can make for a very uncomfortable night.
Chill out
- Reduce your body temperature?by having a cold?shower?right before bed.
- Soak your feet in cold water for a few minutes and wet your hair, this helps you stay cool as heat is lost more quickly through your extremities.
- Sleep with your feet outside the bed-covers.
- Consider?sleeping alone in another room?if you share your bed with a partner.
- Heat rises, so if you¡¯re in a two-storey house, consider sleeping downstairs.
Jan Prichard, general manager for customer care at Origin, adds:
- Freeze a bottle of water ¨C the summer version of a hot-water bottle.
- Place damp towels and ice blocks on your neck and forehead.
Stick to a solid bedtime routine
Harrington says:
Harrington says:
- Stick to your normal?bedtime routine?during a heatwave.
- Keep daytime naps to a maximum of 20 minutes. Any longer and it can be harder to sleep at night.
- An hour before bed, switch off electronics, dim the lights, have a cold shower, and do some breathing exercises (breathe in for one count and out for two) to lower your core body temperature.
- Avoid exercise and large meals at least two hours before bed.
- You sweat more during a?heatwave,?so drink plenty of water during the day so you stay well-hydrated.
- If you can¡¯t sleep, get up, have a cold drink and relax until you feel tired.
- Don¡¯t panic: a night or two of bad sleep won¡¯t kill you. Tossing, turning and worrying about it will only make sleep more elusive.
Prep your bedroom
Prichard says:
Prichard says:
- Minimise exposure to the western sun by adding?awnings?and blockout blinds to your bedroom windows.
- If you don¡¯t have air conditioning and there¡¯s a breeze outside, catch it by keeping your windows open.
- Opt for lightweight, natural and moisture-wicking?bedding?such as cotton and linen (and obviously dispense with the heavy duvet).
- Invest in a moisture-wicking mattress topper to draw away sweat or a cooling mat to reduce your body temperature.
Use your air conditioner efficiently
Prichard says:
Prichard says:
- Reduce energy consumption by only cooling the rooms you¡¯re using, not your whole home.
- If you¡¯re using an?air conditioner?close doors and windows to keep the cool air in.
- Switch on the air conditioner at the start of the day before peak temperatures hit so it doesn¡¯t have to cool a steaming-hot room.
- Cool your bedroom before bedtime rather than all day: switch it on 30 minutes before bed and close the door to keep the cool air in.
- Aim to set your air-con temperature to around 75 degrees Fahrenheit. Every degree below that adds five to 10 percent to energy costs.
- Seal gaps around windows and doors so cold air doesn¡¯t escape.
Choose the right air-conditioning system
- Choose a model with a timer or pre-cooling setting.
- Consider the location of a new air conditioner carefully ¨C the compressor should be installed out of direct sunlight and should have plenty of ventilation space around it.
- Choose the right-sized air conditioner for the space. This is the most important factor to consider when it comes to efficient cooling ¨C too small and the air con may never reach the temperature you need; too large and it will waste power.
- To work out which size you will need for the space, use this simple calculation: take the total square footage of your room and look for an air conditioner that can output about .
Be smart with other appliances
- Before summer hits, prepare your home ¨C for example, if you have halogen light bulbs (which generate a lot of heat), consider replacing them with cooler LED bulbs, plus you’ll save energy.
- Don¡¯t use your oven during a heatwave. It generates heat, which it pushes out into the room for up to 30 minutes after it¡¯s turned off.
- Avoid running your?dryer?(which generates heat and moisture). Dry your clothes in the sun instead.
Consider using a fan
Prichard says:
Prichard says:
- If the temperature is between 82 and 86 degrees Fahrenheit, you may be able to dispense with the air conditioner and get sufficient cooling from a fan ¨C which can save you over $150 a year in running costs.
- Position?ceiling fans?above your bed for superior cooling while you sleep.
- If you¡¯re using portable fans, they are best positioned to directly face people.
- If there¡¯s a cool breeze outside, position a fan next to an open window to draw the cool air inside.
Harrington adds:
- If you¡¯re using portable fans and sharing a bedroom, look to have one fan per person.
- Put a wet cloth in front of the fan to create an evaporative cooling effect.
- Combine a fan and air conditioner to help move cool air around the home and reduce air-con running costs.
- Bladeless portable fans take up less space than a bladed fan, making them a better choice for small bedrooms;plus they¡¯re safe around children and pets.
- For maximum temperature reduction with a portable fan, look for one of the new-generation 360-degree rotating fans, which disperse cool air around the room.
And,?we at ÁñÁ«¿¿±ÈÍøÕ¾ say…
- Having ÁñÁ«¿¿±ÈÍøÕ¾ window film installed on your bedroom windows (and all your windows for that matter) helps combat the sun’s heat as it hits the glass, keeping your home more comfortable. ÁñÁ«¿¿±ÈÍøÕ¾ films reject up to 82% of solar energy – providing you greater temperature stability and comfort while reducing solar heat gain.
- To see how ÁñÁ«¿¿±ÈÍøÕ¾ can help you keep your cool this summer – ask for a free quote from your local ÁñÁ«¿¿±ÈÍøÕ¾ Dealer.
