Try these practical tips to cool down your bedroom and improve sleep during hot summer months. Hot summer nights can make it tough to get a good night’s sleep, but there are simple ways to cool down your bedroom for better rest. Dr. Michael Breas, a clinical psychologist and sleep medicine expert, explains that sleep follows your core body temperature cycle. As your body temperature peaks at bedtime and then drops, it signals your brain to release melatonin, helping you fall asleep. Melatonin is kind of that key that starts the engine for sleep,” explains Breus. “You’ve got to have the temperature drop, which means you’ve got to have a cool environment.” The ideal room temperature for sleep is between 65 and 75 degrees, or 20 degrees off the daily high. To keep your bedroom cool, keep curtains and blinds closed during the day to block out heat. An air purifier can also help create a more comfortable environment for sleep. “Think about it — it’s the one room you spend more time in than any other room in your house,” says Breus. “Having fresh, clean, filtered air, I think, can also be very valuable.” For bedding, look for breathable materials, like 100% cotton. For those looking for advanced solutions, consider investing in a cooling mattress or topper. However, Dr. Breus suggests trying a budget-friendly hack first: Freeze two water bottles, place them in tube socks, and rest them on the outside of your hips while sleeping. “It’s like a little mini air conditioner system that you can have for yourself
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Sunday, June 8, 2025