1. Take control of the temperature
The first place to look is your thermostat and the actual temperature of your room. Are you aiming for the best ambient temperature? It’s generally lower than most people expect. Chances are your room is set for around 20˚C – however, the ideal temperature for sleep is between 17-19˚C.
If you don’t have temperature control, here are some tips for keeping your room cool:
Keep your room as dark as possible during the day – this goes for natural sunlight and electric light
Place a bucket of ice water in front of a fan. It won’t be the same as AC, but it can add a bit of chill to the air.
Encourage airflow through your room. Open windows and doors before bed to cross-ventilate.
For your kids: Babies actually need slightly warmer temperatures than you – ideally between 19-21˚ C. As your kids get older, they start benefiting from slightly cooler temps as well.
2. Ditch the electronics in the bedroom
Having loads of lights on in your room can heat things up and the same goes for mobile phones, laptops, and television sets. What’s more, the blue light from those digital devices can also make it harder to fall asleep, so making the bedroom a no-phone zone can be doubly beneficial this summer.
For your kids: Try keeping your little one’s room as dark as possible. It will help them know it’s time for bed and can encourage better sleep.
3. Drink more water
Our body temp regulation has a lot to do with our hydration levels – so if your water intake was a bit low during the day, you may pay for it at night. As always, aim to drink around 2 litres of water every day. Just try to finish your last glass at least 45 minutes before bedtime so you can avoid waking up for a trip to the loo.
For your kids: The amount of water your child needs through the day will depend on his or her age and weight – and a general rule of thumb is 60-90ml per day for every pound your child weighs.
4. Take a warm shower
A shower (that’s on the cooler side of warm) right before bed can naturally help you fall asleep faster. Once you get out of the warm shower, your surroundings will feel colder without actually being colder – encouraging your body temp to lower, and helping you get a better night’s sleep.
For your kids: Relaxing routines are important for everyone before bedtime. Nighttime baths can be great for your kids – and it makes getting everyone up and ready in the morning that much easier.
5.Have a downloading session
If you’ve done everything to beat the heat and you’re still lying awake on a summer night, it may be your wandering thoughts that are to blame. Place a journal next to your bed and before you get too cosy, write down everything that happened during the day and anything that’s still on your mind. This ‘downloading session’ allows your brain to actively process the day’s events so that when you are ready to close your eyes, there will be fewer distracting thoughts to keep you awake.
For your kids: We all benefit from de-stressing before bed. If you have a newborn try giving them a gentle massage before bed, or try some nighttime reading with little ones, or have your older kids practice deep breathing before getting into bed for the night.
Want more tips and advice on getting a good night’s sleep and guidance on staying happier and healthier through pregnancy and beyond? Download Baby2Body’s iOS app today! They’re offering RoomLab readers an exclusive 15% off of their premium lifetime package – available here – using the code SLEEP15.