When you’re wondering how to sleep better in summer in order to look your best and feel energized every day, you need to make a few changes to both your days and nights in order to get the rest you need.

Find out how to stay cool during warm summer nights and how to make sure that you’re getting enough sleep, even if it also includes naps during the day. With these simple tips, you’ll get to feel a lot more rested, and your beauty sleep won’t suffer in the warmer months of the year.

Cool Off Before Heading to Bed

Whether or not you have air conditioning running in the bedroom, it’s important to lower your body temperature before you go to sleep. A cooling shower can help a lot, or simply washing a few areas with cold water: face, neck, wrists, inner elbows, back of the knees, and ankles. Don’t dry off completely. Instead, let the cool water evaporate on its own and you’ll get a powerful cooling effect.

Woman Cooling Down

Go For a Light (and Cold) Dinner

One of the best answers to the question of how to sleep better in summer is to make sure you’re eating the right things before bed. Digesting a heavy meal will increase your body temperature, so go for a light and cooling dinner. Fruits and salads are a good option, but if you eat meat for dinner, make sure that you have at least three hours to digest it before going to bed.

Avoid Exercising Before Bed

Just like a big meal, exercise can put your body in the wrong mode for sleep. You should exercise in the cool mornings during summer, but if you prefer to afternoon, make sure you have at least 3-4 hours to rest between exercise and sleep.

Nap in the Afternoon

If you’re ready to give up on your attempt to sleep better in summer, because you simply can’t get enough rest at night, make time for an afternoon nap. Even 20 to 40 minutes of sleep during the day can help make you feel more energetic.

Use Ear Plugs

While air conditioning can increase your comfort level during summer nights, sleeping with the windows open is the only option for many people. If you do, then make sure you use ear plugs, so you actually get the rest you need without being disturbed by animals or other noises that can interrupt your light summer sleep.

Cotton Sheets

One of the best answers to how to sleep better in summer is to make sure that you’re only using 100% cotton sheets. Leave fabrics satin or silk for cooler weather and make sure that your mattress pad and pillow protector aren’t making you feel hot during the night.

Cotton Sheets

Stay Hydrated

When you’re dehydrated, you won’t get a good night’s sleep. Besides staying hydrated throughout the day, drink an extra glass of water, just before bedtime, to make sure that you won’t suffer any aches associated with dehydration.

See also: 9 Reasons to Drink More Water

Go Low

Without air conditioning, a good answer to the question of how to sleep better in summer is to make sure that you’re getting the right temperature. Since heat rises, sleep on ground floor in the summer, or even get out of bed and sleep with your mattress on the floor.

Don’t Cover Yourself Too Much

Going to sleep with a wet cover is a useful trick people use in areas with very high temperatures, but if you’re not using it, make sure that you’re not covering yourself up too much. Sleeping with your feet uncovered is always more cooling.

Woman In Bed

Go for Non-Alcoholic Cocktails

Even if you’re staying hydrated the right way, one of the most simple ways to sleep better in summer is to restrict alcoholic beverages. They’ll raise your body temperature and cause sleep troubles, so choose to stick to non-alcoholic beverages before bedtime.

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Care for Your Pillow

Protecting your pillow with a special cover under the pillowcase isn’t enough. Make sure that you fluff it daily and even take it out in the sun for a day every few months to air it out. Smelling your own sweat on the pillow won’t help you sleep better.

Stay Cool During the Night

Wondering how to sleep better in summer without air conditioning? Be creative! From frozen water bottles and ice packs to special cooling towels or a bowl filled with ice in front of a silent fan, there are many ways to stay cool during hot summer nights.