Some nights are cooling, it’s true, particularly when it’s raining. But unless you use air-conditioning every night or have a ceiling fan, falling asleep in Singapore’s hot and humid 30-degree weather can be unbearable. If you’re tired of tossing and turning, unable to sleep no thanks to the humid and hot weather, here are some simple ways to help you achieve restful slumber:
1. Don't Sleep Naked, Chill Your PJs Instead
As tempting as it seems, sleeping in the buff can be a sure way to catch a cold! Instead, wear cold pajamas. Simply put them in a sealable plastic bag and place it in the fridge for a short period of time.
Extra cool tip: also treat your bed sheets to a refreshment in the fridge until you go to bed – and enjoy your chilly dreams.
2. Take A Warm Shower Instead Of A Cold One
With these tropical temperatures, we simply long for an ice-cold shower. Wrong! This is only counterproductive: due to the cold, our blood vessels contract and our bloodstream is unnecessarily stimulated. Instead of cooling down, we begin to sweat even more. Thus, take a warm shower – it relaxes the body and guarantees a stress-free sleep.
3. Use The Cold Water Bottle Trick
Convert a hot-water bottle into a “cold-water bottle”; it’s a welcome refreshment on hot nights. Fill it with cold water and put it in the fridge a few hours before going to sleep. But be careful not to place it on your stomach or the neck as it can cause tensions or even nephritis. Instead, place it on your legs, arms or forehead.
4. Dip Your Feet In Cold Water Before Bed
A cool foot bath is both refreshing and relaxing! Hold your feet in 12 to 18-degree cold water for 30 seconds. While our body pumps blood in our legs to warm them, the body eases off. This helps us relax and fall asleep.
5. Ditch The Duvet
Stay away from the duvet – a sheet is enough! Opt for a cotton sheet instead, as the natural fibers emit moisture better than satin, and you’ll sweat less.
6. Ventilate Wisely
To lock hot air out and maintain the coolness of your home, leave the windows shut in the day. Instead, air the apartment early in the morning or overnight. Alternatively, use window coverings such as a day curtain or window film that instantly helps insulate your home and prevent overheating.
7. Swap Booze For Tea
No matter how refreshing a cold beer may be after a long day, it is a true sleep killer. At night, our body needs extra energy to process the alcohol. This results in nightly sweat attacks, which disrupts our deep sleep phase and causes us to wake up in the middle of the night. Instead, try cool mint tea which has the opposite effect: it cools and relaxes our body – the perfect drink for sweatless nights!
8. Damp A Towel Or Sheet
The cheap alternative to a humidifier: hang a light-coloured wet cotton sheet in front of the window. The trapped moisture evaporates and helps cool the air that flows into your home. That way, the bedroom is pleasantly cool for a few hours, or until you doze off!
9. Unplug Your Devices
It’s no secret that your electronic devices emit heat, even when they’re turned off. Literally unplugging them from the socket can reduce the overall amount of heat in your home, and even save on your energy bills. A total win-win situation if we ever saw one.
10. Wear The Right Kind Of Pyjamas
This seems like a no-brainer, but what you wear to bed can determine how warm or cool you feel. Time to take a look at what you’ve always been wearing to sleep! The best option is, of course, to wear loosely woven cotton or a fabric that’s made to wick away moisture. This includes materials like a bamboo-viscose blend.
Text: Helpling / Additional Reporting: Elizabeth Liew