You have been tossing and turning on your bed for hours, your sheet is already sticking to your back from sweat, in short: your bedroom is too warm, you can’t fall asleep. There’s only one thing to do: You have to cool your bedroom! But how? We present you 5 tips and tricks how to cool down your sleeping area.
It doesn’t matter whether your bedroom is on the top floor or the ground floor, we will give you tips on how to cool it with or without air conditioning and how best to keep it cool in the room. And if all of this doesn’t help, we can also give you advice on how to fall asleep well in the heat.
The most important facts in brief
- If it is a bit colder, you will sleep deeper, so you should cool your bedroom in summer.
- The best way to cool your bedroom is to install an air conditioning system, but air coolers and fans can also provide refreshment.
- Moist cotton cloths, airing at the right time and good sun protection can also create a mild climate in your bedroom.
What temperature should my bedroom have?
The optimal sleeping temperature varies from person to person. However, most experts agree that it is better to sleep too cool than too warm.
They recommend a temperature between 15-18 degrees. A sleeping temperature above 20 degrees is not recommended.
However, the temperature that we perceive as most pleasant for sleeping can also change with age.
Most younger people prefer colder temperatures than people over 50.
At the same time, the optimal temperature of the bedroom is also related to the air humidity.
The ideal humidity in the bedroom is 50-60%. At this humidity level you avoid mould and your body can regulate its own temperature more easily.
The higher the humidity, the more oppressive the room temperature seems. From a humidity of 80% we find it stuffy and fungi and mites can multiply quickly.
Backgrounds: What you should know about cooling your bedroom
Your bedroom is not just any room in your apartment. It is the room where you sleep and want to relax.
In summer, your bedroom will also heat up – especially if it is under the roof. Roofs are at the mercy of the sun and so the area underneath heats up especially.
Because of the warmth at your sleeping place you decide to air-condition the room. After all, you’ll sleep better when it’s a little colder.
But why is that? We explain why we fall asleep faster when it’s cooler and why cooling your bedroom is a good idea.
Why should I cool my bedroom?
Warmth in the bedroom makes us roll around restlessly on our mattress-we find it difficult to fall asleep. This is because our body is busy regulating our body temperature and balancing the heat that surrounds us.
Once we have managed to fall asleep, we usually sleep through the summer. However, it is not uncommon for us to wake up in the morning sweaty and tired. The nightly warmth gets to us.
So that you fall asleep easily and don’t wake up sweaty, you should cool your bedroom. That way you start the new day fit again.
Why do we sleep better when it’s cold?
Our body temperature is related to our fatigue. If it’s lower, we get drowsy. So when we sleep, our body temperature goes down a little.
Our bodies usually regulate our temperature without any problem. But in the REM phases, the phases in which we dream most often, our regulation sometimes stops. We can get cold or sweaty.
Our body reacts to this with a reaction: we cough, turn around or push the blanket away. We can wake up. Our sleep becomes less restful.
But if the room is cooler, our body has less regulation and we wake up less or not at all. We experience sleep as deeper and better.
What to do against heat in the bedroom: tips & tricks for pleasant sleeping temperatures
So that you can soon fall back into a peaceful sleep and not wake up sweaty in the morning, we give you 5 suggested solutions.
With these you can cool down your bedroom or at least your bed before going to bed.
Air conditioning is the most effective option and air coolers and fans are good and cheap alternatives. We also show you how to refresh yourself with simple tricks and how to keep the coolness in the room.
Install an air conditioner in the bedroom
Air conditioners are expensive to buy, but they still offer the best way to cool a room.
We distinguish between mobile monoblock devices and permanently installed split devices.
Monoblock devices are simply plugged into a socket and the exhaust air hose is laid through an open window.
They are somewhat cheaper than split units, but not quite as effective. They are also very loud.
Split units, on the other hand, must always be installed by a specialist. They also mean an intervention in the construction of the house, as they consist of an inner and an outer part.
With them no window needs to be opened. However, they are more expensive to purchase, even though they have low noise emissions.
However, all air conditioners, no matter which type you choose, need to be serviced regularly. The filters should also be cleaned regularly to prevent germs from settling there.
Here we give you again a short overview of the features of split and monoblock devices.
Cool your bedroom with an air cooler
Air coolers are a good alternative to air conditioning. Unlike these, they do not use refrigerant, but are based on the principle of evaporative cooling.
This means that they slowly cool down the ambient temperature using an integrated fan and ice (cubes).
However, unlike conventional air conditioning systems, the evaporative cooling produces humid air.
Therefore, air coolers are not suitable for very small rooms, as the humidity in these rooms can be oppressive. They should also not be used on sultry days.
The humid air also has another disadvantage, as it is easier for mould to form and fungi and germs to multiply.
Therefore, it should be ensured that the air cooler has an integrated dehumidifier.
The first air coolers are already available from 30€. They are very mobile and, in contrast to the likewise mobile monoblock device, also very quiet.
However, air coolers have a high power consumption and a lower cooling capacity.
Cool your bed
Sometimes it is not enough just to cool the room. In that case, you can also turn your bed into a cool oasis. However, you should only do this if you are not dealing with tension and joint pain.
For a cool bed, you can make your sheets slightly damp or put your pillowcase in the fridge for a short time.
You can also fill a hot water bottle with ice or cold water and put it to bed.
Most mattresses also have a winter and summer side, which is more permeable to air and better at wicking away moisture.
If your mattress has one of these, you should turn it to the summer side.
Provision for refreshment with a fan
Did you know that fans can’t even cool? They can’t lower the room temperature, but they do swirl the air and thus provide a pleasant airflow.
In this air stream, the warm air surrounding us is also blown away. This is why we find fans pleasant.
Fans are available in all possible colours and shapes. While a simple hand fan only costs between 2-5 EUR, ceiling fans cost around 100-500 EUR.
But the most popular models, the table fan and the tower and column fan are available from 20 and 60 EUR respectively.
By the way, you can easily upgrade a fan with a wet towel. To do this, hang the wet towel over a chair and adjust the airflow of the fan.
So you’ll have a homemade air cooler right away, which can cool your bedroom using evaporative cooling.
Use damp cotton cloths for a more pleasant feeling in the room
Like the air cooler, our next tip is to use the physical principle of evaporative cooling.
For this you first have to wet a cotton or linen cloth and wring it out well.
You then hang this cloth over a clotheshorse in your bedroom. It will then slowly cool your room down using the evaporative cooling system.
Evaporative cooling describes the exchange between heat and cold. Simply put, cooling by evaporation is one of nature’s ways of balancing temperature differences.
However, as with air coolers, moist cotton cloths produce moist air.
Therefore, you should air the room well before and after sleeping to prevent mould from forming. Alternatively, you can also use a dehumidifier.
Investing in good insulation
Although it is very expensive, the best tip is still to invest in good insulation, especially if the bedroom is on the top floor.
Good insulation not only makes it harder for heat to get into your bedroom in summer. But they also ensure that the warm air cannot get outside in winter.
Below you can see a table with the suggested insulation thickness depending on the location of the insulation. Note, however, that different insulation materials have different insulation thicknesses.
These are only approximate values, depending on the building material your insulation can also be thicker or thinner.
Apply a sunscreen
If the sun can’t shine into your bedroom, then it can’t warm it up either.
You should therefore close shutters and blinds, if any, during the day.
But even if you have neither shutters nor blinds, you can install blinds, curtains and sun protection films.
These can sometimes not prevent the sunlight from reaching your window. But they make it difficult for the sun to get further into your room.
Airs at the right time
The best time for airing is early in the morning and late in the evening, when the air has cooled down a little.
Then you should not only open the windows in the bedroom, but in all rooms if possible and make sure that there is a draught.
Bumper ventilation in the morning and evening is far more effective than a tilted window during the day. Because during the day the air is warmer and it can easily move into your bedroom.
You should keep your window closed during the day. Otherwise you risk the constant intake of warm air in your apartment.
Removing disorder and textiles
Carpets and many piles of objects lying around store heat just like the walls and furniture in your bedroom.
The less you have lying around in your bedroom, the better the air can distribute itself in the room: less heat is stored.
Switch off heat sources
Laptops, TV and lights. They all have one thing in common: they produce heat. You should leave them out or use them in another room if possible.
The more heat sources you turn off, the less heat can be produced in your bedroom-the cooler it stays.
Sometimes nothing helps and your room is just warm and you have to live with it. We are here for you in this case as well.
Alternatively, you can also take a look at these 5 tips on how to fall asleep well despite the heat:
Shower lukewarm before going to bed
If you can’t get the room cooler, you should refresh yourself. The best way to do that is to take a shower. Contrary to the myth that you should shower cold, lukewarm showers are more suitable in summer.
Although a cold shower may provide a brief refreshment. But shortly afterwards our body tries to balance our body temperature again and produces heat. A lukewarm shower on the other hand provides longer refreshment.
If you use a peppermint shower gel while showering, you will get a further refreshing effect through the shower gel.
Use the right bed linen
There are many different types of bed linen. That is why it is important to choose the right type in summer.
Summer bedding should be light and absorbent. It is best to use a material that also has a cooling effect, such as satin.
The following materials are suitable as summer bed linen:
Besides the light summer bedding, you should also pay attention to your duvet. A duvet that is too heavy and thick may still be very cuddly in winter.
In summer, however, the danger of overheating increases. A thin blanket or a summer duvet should therefore be your first choice.
Put on light sleeping clothes
While it may be tempting to sleep naked in the summer. But it is recommended to wear light and short sleeping clothes – the best functional underwear.
On the one hand you prevent sheets and bed linen from soaking even more with sweat, on the other hand it is more hygienic.
If you do not want to do without your cotton nightgown or cotton pyjamas, you should wash them regularly with sheets and bed linen. Because cotton is very absorbent and therefore absorbs your sweat.
Eat only light things before bed
If you are hungry before going to bed, you should of course eat a small snack. However, you should avoid savoury and hearty meals, as they are a strain on your digestion just before going to bed.
As a general rule, you should not eat for 2-3 hours before going to bed.
It’s best to take just a little sip before you go to bed. That way you’ll make sure you don’t have to get up in the middle of the night.
Trivia: What else you should know about cooling your bedroom
Just having an air conditioner installed is not enough. You have to keep caring for them and keeping them in good shape. We’ll give you all the important information you need to know about refrigeration.
Can I cool my bedroom when my baby sleeps in it?
There is nothing wrong with cooling your room before you go to bed-even if a baby is going to sleep in your bedroom.
However, you should refrain from cooling your bedroom overnight, especially when a baby is present and could be lying in the air stream.
You should also do without a fan in the bedroom if your baby lies in it. The draft is not good for your baby and the noise level can keep him or her awake.
Babies cannot yet regulate their body temperature well, so it is important that the room in which they lie is neither too hot nor too cold.
So you shouldn’t pack your baby too warm either. A thin body in the summer is perfectly sufficient.
Whether your baby is too warm or too cold, you can simply check by the way. Just feel the back of his neck. There you will quickly notice if he is too hot or too cold.
Hands and feet, on the other hand, are poor indicators of this. They are usually a little colder-this is completely normal!
What should I pay attention to when air conditioning my bedroom?
Your bedroom is a place of peace. So noisy air conditioners really have no place in it. You should leave out fans and air conditioners at night.
If you do have the air conditioning running while you are in the bedroom, you should be careful not to lie in the air stream.
This can lead to tension, headaches and joint pain. Instead, you should direct the airflow towards the ceiling.
Air conditioners are also prone to germs and fungi, so you should have them maintained and cleaned regularly. In this way you not only guarantee effective cooling, but also hygienic cooling.
By the way, the best time to cool your bedroom is just before bedtime.
This creates good conditions for sleeping without having to let your air conditioner run all night.
What do I do if I still can’t fall asleep?
You are still too warm and you toss and turn restlessly: you have tried everything, but you cannot fall asleep.
In this case it is advisable to get up again and do something else for a while before you try to fall asleep again.
One trick is to take a little walk, read a book or take a bath. As long as you do something relaxing before going to bed. You should only keep your hands off the TV and smartphone. They keep us awake.
A glass of warm milk with honey or a herbal tea can also have a calming effect, making you fall asleep more easily. Relaxation exercises are also helpful.
In the following video you will also find tricks how to make yourself tired in the evening and fall asleep easier:
If that doesn’t help either and the heat just won’t let you sleep, you should consider sleeping in a cooler room for a while, for example in a cellar. Alternatively, you can try sleeping outside.
However, if you have problems falling and sleeping for a long time, you should consult a doctor. Lack of sleep can lead to considerable damage in the long term.
If your bedroom gets very warm in summer, you should cool it down. The best way to do this is with air conditioning. This will cool your bedroom down efficiently. But you should not leave it running overnight.
Air coolers, fans and damp cotton cloths are also a good alternative to air conditioning. Again, fans should not be left running all night.
You can also use a sunscreen to keep the coolness in your bedroom longer. Proper ventilation, good insulation and switching off electrical appliances can also help keep you refreshed for longer.
If all this does not help, a lukewarm shower before going to bed as well as light bed linen and the right sleeping clothes can ensure that you will survive the hot nights well.
Otherwise you can consider moving to a cooler room for the duration of the heat wave and spending the night there, or if the going gets tough: taking a trip to Scandinavia.
Table of Contents
- 1 The most important facts in brief
- 2 What temperature should my bedroom have?
- 3 Backgrounds: What you should know about cooling your bedroom
- 4 What to do against heat in the bedroom: tips & tricks for pleasant sleeping temperatures
- 4.1 Install an air conditioner in the bedroom
- 4.2 Cool your bedroom with an air cooler
- 4.3 Cool your bed
- 4.4 Provision for refreshment with a fan
- 4.5 Use damp cotton cloths for a more pleasant feeling in the room
- 4.6 Investing in good insulation
- 4.7 Apply a sunscreen
- 4.8 Airs at the right time
- 4.9 Removing disorder and textiles
- 4.10 Switch off heat sources
- 4.11 Shower lukewarm before going to bed
- 4.12 Use the right bed linen
- 4.13 Put on light sleeping clothes
- 4.14 Eat only light things before bed
- 5 Trivia: What else you should know about cooling your bedroom
- 6 Conclusion