Sleeping in a hot bedroom is not always easy or restful. Research shows that the ideal temperature for sleep is between 60-67 degrees Fahrenheit. Whether you’re in the middle of a heatwave, don’t have air conditioning, or just need a little more help cooling down for sleep, try these tips to stay cool.

1. Keep Your Bedroom Cool During The Day

Especially on extremely hot days, it is helpful to keep the room where you sleep as cool as you can during the day. If there are a lot of windows where sunlight can get in, try keeping the shades closed. If you don’t have shades or curtains in that room, draping dark blankets over the window is another way to achieve the same goal. By not allowing the sun to heat up the room during the hottest part of the day, you will have an easier time cooling the space when it is time to sleep. Try to keep unnecessary lights off, too, as even artificial light heats a room.

2. Start Cooling Yourself Down Before Going To Sleep

If you are wearing thick or heavy clothing, change into something lighter. Choose material that breathes easily, and that won’t cause you to sweat. There are also materials that wick away sweat when it inevitably happens. Using a mister to spritz your face and limbs with cool water could also help. Though it may seem counter-intuitive, taking a warm shower before bed, or even splashing warm water on your face, will help your body cool down faster. The cooler you are when it’s time for bed, the easier time you’ll have staying cool as you sleep.

3. Use A Fan

If you don’t have air conditioning or the cool air doesn’t reach your bedroom, using an oscillating fan is the next best option. Keep in mind, though, that the addition of a fan will only increase air circulation. This is why keeping the sleeping environment cool even while you are awake is essential. One tip to help cool the air being circulated by a fan is to place a tray or bowl of ice in front of the fan. The ice will cool the air before the fan circulates it around the room, helping to cool the space.

4. Use Smart Bed Cooling Technology

You use technology in almost everything that you do- why not use it to help you stay cool while you sleep? Smart Bed cooling systems monitor and regulate the temperature of your bed. Using either air or water-based cooling, these systems keep the surface of your bed cool. Cool water can be pumped through tube systems, and cold air is circulated through a venting system. There are mattress topper options as well as whole mattress systems, so there are plenty of choices for you to consider. There are also cooling pillows with gel inserts that keep your pillow at the right temperature. Some popular brands are chiliPAD, Bedjet, Moona pillow, and Ooler Sleep System. We recommend conducting a comparison of two-bed cooling products before you make your choice.

5. Use A Cross-Breeze To Your Advantage

Opening one window can sometimes only make it warmer if the air coming in is hot. But if possible, creating a cross breeze could help cool the room even on hot nights. To do this, you will need to be able to open two windows on opposite sides of the room. This can also be achieved by keeping the bedroom door open. You can also create a cross breeze by opening a window in an adjacent room if your bedroom only has one window or if there are only windows on one side of the room. You can also “cheat” by setting up a fan opposite an open window, with your bed in the middle of the cross breeze.

6. If Possible, Stay Low

Remember- heat rises. If you can, sleep on the first floor of your home in extreme heat. This could decrease the temperature of your sleeping environment by a few degrees. If you don’t have access to the first floor of your building, you can get low by sleeping on the floor. Even dropping your sleeping level by a few feet or inches can help you avoid rising thermal air, making falling and staying asleep easier in warm conditions.