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If you’re not a fan of warm showers or baths, there are still several creative ways to stay cool before bedtime:
Chilled socks: One unexpected but effective tip is to place a pair of socks in the fridge a few hours before bedtime. “Wearing these while sleeping can help lower your body temperature, especially for those who are already accustomed to sleeping with socks on,” says Ashley.
Light, breathable pajamas: Avoid tight-fitting or synthetic materials like polyester or nylon. Instead, opt for loose, natural fabrics such as cotton or linen, which allow your skin to breathe and help keep you cool.
Frozen pillowcases: For an instant cooling effect, place your pillowcase in a plastic bag and pop it into the freezer about 30 minutes before bed. It’ll feel delightfully cool against your skin and can provide temporary relief from the heat.
Hydration matters: Staying well-hydrated during the day ensures your body is better equipped to regulate its internal temperature at night. This also reduces the risk of waking up dehydrated due to sweating.
Rinse off allergens: If hay fever or seasonal allergies disrupt your sleep, a quick evening shower or bath can help remove pollen and other allergens from your skin and hair, minimizing irritation and promoting more restful sleep.
Bottom Line: Avoid Cold Showers at Night
Though it might seem counterintuitive, a cold shower before bed is not the ideal solution to nighttime overheating. Instead of helping your body relax, it may actually boost your alertness, making it harder to wind down.
The better choice is a warm shower or bath, which helps trigger the body’s natural cooling mechanisms and supports restful sleep.
Combine this with breathable clothing, chilled accessories, and proper hydration, and you’ll be better prepared to handle summer’s heat while still getting the restorative sleep you need—no icy shower required.
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