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How to Sleep Comfortably on a Hot
When it's very hot out and you do not have air conditioning, it's
difficult to fall asleep. You can toss and turn to no avail. All this
movement will make you even hotter than you already are, but
there are ways to get cool and remain cool long enough for you to
fall asleep.
1. Try the "Laurence" method. In the event in which you would like to cool yourself off, you may wish
to take your blanket off as this will cool you down or make you "Laurence". If you require some form
of cover for protection, maybe you should consider getting a very thin sheet as opposed to a heavy
blanket, quilt or donna.
2. Plug in your fan and turn it towards you. Purchase a commercial bag of ice cubes. Empty the
entire bag into a wide, shallow container (to contain the water as the ice melts) such as a roasting
pan. Place the container of ice right in front of the fan (between the fan and you), at the level of the
top of the bed. The ice-cooled air will be noticeably cooler than the room air for the amount of time it
takes for the ice to melt -- which is as long as it should take for you to fall asleep!

A fan is a good choice
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Page 1 of 9 How to Sleep Comfortably on a Hot Night - wikiHow
3. Try the window method. Open your window at night time to let cool air breeze through your house.
4. Try the towel method. Hang a wet towel from two chairs to hold the ice. The melting ice will wet
and chill the towel and the fan will blow that cold air on you. Place a container under the towel to
catch the melting ice water. You can use a thread to connect the bottom of the towel with the
container to avoid the annoying dripping sound.
5. Take a cool shower, bath, or wipe your body down with a cool
wash cloth. Without fully drying yourself, hop into bed, and let the
air slowly dry you. This will keep you cool for a long time, allowing
you to fall asleep. If a shower or bath is not an option, splash cool
water on your head, and soak your hands and feet in cool water if
possible. Your head, hands and feet are your "radiators" and
you'll feel cooler faster by focusing on those areas. Note that this
method is temporary, and more psychologically sound than
physiologically accurate, as a cold shower will close your body's
pores, which in the long run will heat your body. Lots of people
develop rashes due to heat. Apply talcum powder all over the
body after shower to keep body cool and to avoid rashes. There
are some special talcum powders available such as shower to shower or a prickly heat powder.
6. Consider using the "Egyptian Method": wet a sheet or bath towel that is large enough to cover
you with cool or cold water, and wring it or run it through the spin cycle on a washing machine until
the sheet is quite damp but not dripping wet. Place the dry towel or sheet on your bed underneath
your body and use the wet sheet as your blanket. The damp blanket will keep you cool. Or, during an
extreme heat wave, take a light t-shirt, wet it, wring it out and wear it. Evaporation from the shirt will
help to keep you cool enough to sleep for a few hours. This is a very simple and environment friendly
method of staying cool.
7. Take a pair of cotton socks, rinse them in cold water, wring them until they are damp and put them
on. Cooling your feet lowers the overall temperature of your skin and body.
8. Sleep in a 'spread eagle' position, so heat doesn't gather around you and think cool thoughts.
9. Try buckwheat pillows or futons. These don't retain body heat and feel cool all night long.
10. Get a few blocks of "blue ice," normally sold in supermarkets. This is a rectangular plastic block
containing a non-toxic chemical that freezes at lower temperatures than ice, and stays cold longer. If
possible, get the larger blocks. Freeze them in the freezer during the day and take them to bed with
you at night. They don't get damp when they melt -- the chemical stays inside. Put each block inside
a sock or something, so it won't feel so cold, and it will melt more slowly. If you feel warm, put a hand
or foot on a block, or curl up next to a few. You'll soon feel cooler.
11. On extremely hot nights, lie in a bathtub of cool water until you actually feel rather chilly. You'll feel
cooler for an hour or more after you get out.
12. Get out of bed and splash cold water on your face (and body if you want). Then wait for a few
minutes for the water to evaporate on its own. When you go back to bed you will find your bed
seems much cooler and more comfortable because the body heat trapped in the mattress and/or
pillow will have dissipated by the time you return to bed.

A cool shower will do wonders
Page 2 of 9 How to Sleep Comfortably on a Hot Night - wikiHow
13. Dampen a hand towel and lie in bed with it on your forehead. Turn it over and dampen again when
14. Wet Your Face Use a damp cloth or towel to wet your face or arms. Stand in front of a fan, or
blowing air(while you are still damp). This methods works quickly and easily! It acts like your natural
sweat but on a quicker and larger scale.
15. Get Naked There is always the option of just hopping into bed naked. Use it in combination with any
of the other methods listed above. This method is not ideal if you have a roommate, or are living in a
16. Sleep Downstairs Warm air rises, so it is cooler downstairs.
17. Chill Your PillowcasePut your sheets,blanket,and pillowcases into freezer bags and put in the
freezer all day. This may also help you fall asleep faster, further reducing your exposure to the
uncomfortable heat.
18. Run Your Wrists Under the Cold Tap, your wrists and the inside of your arm are areas where your
blood stream flows closest to the surface of your body, running then under cold water for a minute or
so will cool your blood down, making your whole body cooler.
19. Place your hand in a warm glass of water. This will reduce your blood pressure, making you feel
more calm and relaxed by slowing the heart rate.
20. Bring a Soft Ice Pack to Bed You can buy "sinus packs" or "thermal sleeves" in most grocery
stores. These are much softer than the blue ice compresses and don't get quite as cold (the blue gel
ones can give you ice-burn). Slip a cold sinus pack under your neck or a cold thermal sleeve over
your arm. Cooling down the back of your neck helps cool the rest of your body down as well.

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Page 3 of 9 How to Sleep Comfortably on a Hot Night - wikiHow

This video will give you some extra tips on how to induce a deep sleep so that even on a hot night you
are able to sleep comfortably.

Get a fan and place it near your bed. Then take some clothes pins and pin your sheet around all
edges of the fan. Make sure that the rest of the sheet is tucked in around the bed and under your
head/pillow. Its like sleeping in a air conditioned bubble. Works great!
Keep a blue ice block nearby. Every now and then touch it with the palm of your hand and touch
your body with your cold hands!
Keep a glass of ice cold water close to your bed so that in the event that you wake up hot and
uncomfortable, you can easily cool off again without having to get up.
The type of material that you sleep in and on will affect how hot you get. Porous materials breathe
better and will help you to avoid getting sticky. A light cotton shirt and light cotton shorts work well.
Sleeping naked can actually make you even more hot since it doesn't allow moisture to evaporate
between your body and the sleeping surface; however, if you don't cover yourself with heavy
blankets and are absolutely sure no one who you wouldn't want to see you nude will walk in at some
point in the night or in the morning, you can sleep without clothes and have decent results. Keep in
mind, though, this might not always help.
When sleeping in a hammock, air flows over your whole body. A bed absorbs your body heat and
keeps you hot. Get out that hammock you bought in Cancun and try sleeping in it with a fan blowing
on you.
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If you have a water bed, turn the heater on the water bed way down. Lie down on the surface of the
water bed. Even if it's 85F (29C), your body is 98F (37C), and the heat transfer rate for direct
contact is about 100 times larger than for convection. It can make you so cold you may shiver. Be
aware that temperatures set below 85F can lead to hypothermia with prolonged contact.
Keep the door to your bedroom open, so that there is proper air circulation from other rooms. Keep
in mind that this may not improve your condition if your house, apartment, etc. is the same
temperature or hotter than your bedroom.
Partially fill a plastic bottle with water and freeze it. Put it in front of a fan; it'll give the same effect,
but is less likely to spill.
Make a Rice Sock and place it in the freezer and leave it there for at least two hours. When you turn
in, bring the bag with you to use as a cool compress. Try placing it under your pillow so it's nice and
cool when you flip it over.
If you have curtains made from a light material, like muslin or net, soak them with water (or put them
through the washing machine and rehang them). Any breeze at all that blows through your window
will immediately be vastly cooler.
Still another option is to get a large powerful fan, such as one at least 16" in diameter and put it
facing outward in a window in another room than the one you are sleeping in. Then, close all other
windows in the house except the one the fan is in, and where people are sleeping near. The fan will
exhaust hot air out of the house or apartment and create a vacuum which will pull in the cooler night
air from the outside through the open windows where people are sleeping. Prop the doors in the
bedroom(s) somewhat ajar to create a path for air to migrate. This is much more effective than
having a loud fan blowing the same hot room-temperature air back at you. It also does not suck
small bugs through the screen like having the fan pointed inward sometimes does. This, of course,
assumes it is nighttime, and that it has become significantly cooler outside than during the day, when
your home warmed up. If you have a lot of people sleeping or you want more airflow, get a more
powerful fan, or put another exhaust fan facing another open window.
If you have a hatch to the loft or attic, leave it open at night. That will give the heat trapped in the
house somewhere to escape to, since hot air rises.
If you live in a less humid climate, you can usually find small, portable swamp coolers at hardware
stores for about $100. These need air flow. Place one in front of a window, and place a fan in the
doorway, blowing air out of the room.
Lightly mist a top sheet, and place it in a plastic bag in the freezer. Pull it out just before you're ready
to sleep. It'll keep you cool enough to fall asleep.
Sleep with your feet out from under the sheets, body heat will escape via your feet.
Use a smaller, firmer pillow, to allow more air circulation around your head, which is the hottest part
of your body. An extreme option would be one of those African "pillows" that are unpadded carved
wood braces that hold the head. A more comfortable choice is a cool and relaxing smelling
Japanese-style Jasmine and Buckwheat pillow.
Page 5 of 9 How to Sleep Comfortably on a Hot Night - wikiHow
Lean against or lay on a dry, smooth surface. Drywall walls and tile or concrete floors are excellent
examples. Even if they are only a few degrees cooler than your body they will 'pull' the heat from
your body, and have the added benefit that if you stay there long enough to heat the immediate area
up, there's usually another space you can move to that is cool.
Sleeping on or as close to the floor will help, especially if the floor is tile or concrete (see above) and
there's very little between you and the floor (a folded blanket and a pillow, for example). However,
sleeping on the floor isn't very comfortable; it may be advantageous to sleep on the floor at first, and
sleep in your regular bed if you wake up stiff, since you'll be close to sleep already and hopefully the
temperature will have dropped a bit as you slept.
For cooling, fill a spray bottle with cool water. Spritz behind your knees, on your feet, and anywhere
that's sweaty. Now, go get in front of a fan!
Try sleeping on your side to help keep your body cooler.
Use a cold compress or ice bag on the neck or between the thighs to cool the blood in major veins,
but beware of hypothermia. You can keep cooling the compress by waving and flapping it about;
eventually it will dry out and you will have to re-soak it, but by then you might be asleep. The
combination of compress and fan is easy and practically fool-proof.
Remember, you lose heat quickest through your extremities, such as your feet. So on very hot
nights, remember to not wear any socks, it will make you considerably cooler. You also lose heat
from your head, so keep your hair wet.
Place a fan at the foot of your bed, and stretch the top sheet over the top. The air will blow in
between the sheets and lift up the top-sheet a bit. Looks like the scene from Ghost Busters with the
Key master and Gatekeeper, but keeps you very cool!
Fill a hot water bottle with cold water from the fridge and put it on your ankles and feet - it works!
Place your wrists under the cold tap for about 30 seconds. The blood that flows near the surface of
the skin will cool and it will make you feel cool. Alternatively, get a wristband and drench it with
water. This will also have the same effect.
For all of the evaporating methods (damp whatever), air circulation is needed. Just leaving a window
open is good enough. The air will otherwise soak up all the moisture it can hold and you'll stop
Acclimating yourself to warmer weather is much better (and better for you) than running the A/C all
the time.
Try to acclimate yourself to an even warmer climate than your bed just before going to sleep. For
instance, hang out in your warmer, less ventilated living room or attic just before retiring to your
cooler bedroom.
If you are used to sleeping on the floor(over a bed sheet),you can cool off the floor by sweeping the
sleep area with a wet cloth, and allowing it to dry first under fan's air draft.
Page 6 of 9 How to Sleep Comfortably on a Hot Night - wikiHow
A simpler way to cool your room could be to hang your usual wet clothes for drying around you in
hangers over a rope. Air from the fan dries them, in the process cools the air around.
In some places in North India, during extreme summers, people used to pour water on the floor
above the ceiling(to take off heat from radiating below). Similarly they wash the external walls with a
bucket full of water. Some will be absorbed, while some runs off taking the heat along. Cool walls
leads to cooler rooms.
Move to the basement or to the main floor. Heat rises so your upper floors will always be warmer
than your main or basement levels. Similarly if in a bunk bed, consider switching from a top bunk to a
lower bunk.
Remember, your nerve endings are in your toes and fingers, cool these, and you will feel very cool
allover quickly!
Try sleeping with light sheets, nothing heavy. It'll help!
The more you stay indoors with air conditioning during the hot season, the more you'll suffer from the
heat. Your body "learns" to perspire by perspiring often, and your brain "learns" to be more
comfortable in hot weather. Try taking a daily brisk walk in warm weather, for at least half an hour.
As you become accustomed to this, try your walk during warmer parts of the day. After awhile, you'll
start to sweat heavily every time you walk -- that's a sign of success. You'll also notice that being
warm doesn't seem so unpleasant after awhile. Naturally, don't overdo it. Always have your medical
wellbeing in mind, drink plenty of water, get extra salt if you sweat a lot, and take precautions against
A temporary method would be to flip your pillow over to the other side. It is colder than the side you
have been sleeping on and will stay that way for a few minutes. When it starts to get warm again, flip
it back over.
Get a head band wet then wring it out and wear it to bed.
Try to think of a cold chill going up your body which will give you a cool burst.
Do not consume any caffeinated beverages before trying to sleep, your increased heart rate will
make you hotter and more susceptible to the heat.
A really good tip is to buy some rubbing alcohol, if you can some spearmint scented, and mix it in a
spray bottle with water. Use a 1:1 ratio. Spritz it on yourself when you are warm. The rubbing alcohol
will evaporate quickly taking your body heat away and you will feel cool.
If you have long hair, wet it in the sink before you go to bed. If you put it up in a braid or bun, it can
keep you cool for several hours.

Spending lots of time in the direct draft of a fan can cause severe dehydration.
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A bath or shower that is very cold might not be suitable for people who have various medical
conditions. To be safe, take a cool or slightly warm shower.
Lowering the temperature of a water bed can cause severe hypothermia.
Lowering the temperature of a water bed may make it colder than the room temperature. When that
happens, the humidity in the air will begin to condense into water on the plastic. Water then soaks
the foam layer and combined with dead skin cells makes a great medium for mold, especially when,
months later, you turn up the heat for the winter. It is recommended that you fold back the top foam
mattress layer if you want to use the cold bladder as a giant ice pack, then add some sheet to soak
up the condensed sweat next to the plastic. Then wash the sheets.
Be careful that you keep the fan and its cord at a higher level than the melting ice wateryou don't
want to cause an electric accident.
Try not to do any physical activity at least 1 hour before you head off to bed, as this will make your
blood pump fast, and in turn make it difficult to sleep.
Wipe off the fan before use and also do not place the fan extremely close to your face. If a dirty fan
is near your face, this may cause sinus colds in the morning because of the dust particles.
When blowing the cold ice with a fan, be sure the fan doesn't fall into the melted ice because it could
cause an electrical shock.
Never fall asleep in the bath as you may drown or die from hypothermia.

Bag of ice cubes
Shallow container
Salt water
Blanket or Sheet
Possibly damp shirts or socks

How to Cool Yourself Without Air Conditioning
How to Know How Much Sleep You Need
How to Fall Asleep
How to Make Earplugs
How to Sleep Through a Thunderstorm
How to Use Window Fans for Home Cooling
Things You'll Need
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