As summer temperatures rise and projected to surpass 2024’s record heat, sleep scientist Wendy M. Troxel, Ph.D., a behavioral sleep medicine specialist, recommends four specific strategies to maintain quality sleep despite the heat. According to Troxel, “We do see in summertime that people tend to sleep less than they do in wintertime,” and rising temperatures will continue to reduce consistent restorative sleep.
Troxel’s first recommendation is a mattress cooling pad, which she describes as “very helpful” for managing nighttime heat. For bedding, she uses a lighter comforter draped over the top sheet, explaining that most people need to feel some weight on covers when sleeping to feel secure, even in summer. Rather than discarding bedding entirely, the key is using materials that work with the heat rather than against it. She opts for bedding made from natural fibers because they are “more moisture-wicking, less likely to trap heat.”
Sleepwear choice is equally important. Troxel keeps her pajamas minimal and recommends lightweight materials. If you find yourself heating up as the night progresses, simply kick off the layers to allow your body to cool down.
The science underlying these recommendations relates to core body temperature. “We, as human beings, sleep better under cooler temperatures,” Troxel explains. When we fall asleep, our core temperatures drop naturally. However, if the ambient temperature around us is too high while sleeping, the brain struggles to prompt that necessary temperature change. Creating a comfortable bedroom environment nudges the brain to act accordingly.
Beyond bed setup, Troxel emphasizes managing light exposure. She recommends wearing sunglasses outside, especially in the evening, to signal your body that it is still daytime. Once inside for the night, close shades and dim lights to prompt the release of melatonin, the hormone essential to the sleep cycle. If you don’t have air conditioning, consider a swamp cooler, a type of fan that can lower a room’s temperature.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://www.nbcdfw.com/news/health/sleep-scientist-relies-on-items-get-quality-sleep-summer/4033245/