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Top Tips To Beat The Bedtime Heat This Summer

Surviving The Summer Slumber Down Under

Sleep experts share tips to help you beat the heat and maximise your melatonin

On an average night, one in five Australians struggle to get enough sleep, but throw in the sweltering summer heat and you've got the perfect conditions for a restless sleep and what can only be described as a 'heat hangover'.

The latest research from leading sleep exerts Sealy shows that women are more susceptible to external factors at bedtime such as temperature, with 41% waking up during the night due to being too hot or too cold, compared to 35% of men.

While there are a number of ways to beat the heat this summer (think: avoiding caffeine before bedtime and freezing your sheets) investing in a quality mattress with temperature management technology is a sure-fire way to keep cool.

Sealy's Research and Development Manager Daniel Green said temperature is a key variable in achieving a comfortable night's sleep.

"We've worked hard to develop and perfect the Sealy Smart Fabric Treatment which is a key feature in all our Posturepedic mattresses," he said.

"It's the only scientifically validated technology that we have been able to identify which provides long-term heat management."

And with all Sealy mattresses designed using an open coil system, which enables airflow through the spring unit which may help to disperse heat away from the body, they are designed to provide a more comfortable sleep environment year-round.

"It's important if people are concerned with heat, that they purchase a mattress that won't envelope the body. If the body sinks too far into a mattress, the air won't be able to circulate around the body.

Keen to know what other hacks can maximise your zzz's this summer? See Sealy's top tips below.

1. DIY air conditioning
Create an A/C replacement by placing a bowl of ice in front of your floor fan and directing the icy breeze towards your bed. The cool air should blow over you and cool you down while you sleep. (Did we mention saving $$$ on your power bills?)

2. Sleeping alone
Now this may sound odd, but choosing to sleep alone will avoid the sharing of body heat. Take this one step further by sleeping in a spread eagle position (yes, you read correctly…) with none of your limbs touching to avoid transferring heat from your own body.

3. Choose the right sheets
Contrary to popular belief, high-thread count sheets often retain the most heat and make summer sleeping even more difficult. Dress your bed with light-coloured cotton sheets to create a breathable environment.

4. Less is more
While it may seem self-explanatory, wear loose, short cotton pyjamas that will encourage your skin to breathe throughout the night.

5. Pulse points
Apply ice packs or cold compresses to pulse points at the wrists, neck, elbows, groin, ankles, and behind the knees to create a quick cooling effect for your entire body.

6. Windows
Shut blinds during the day to block the sun and open windows at night if there is a breeze. Be wary that dark blinds will draw heat into your room, so opt for lighter colours.

7. Heat rises
The higher you are in a house or room, the more heat you will experience. Relocate your bedroom to the lowest floor of your house and check rooms to find the coolest one in your home.

8. Cool off
Right before bed, have a cool shower to lower your body temperature, but ensure you don't turn the taps too cold - this can have the reverse effect and force your body to compensate for being overly cold by working to warm you back up.

9. Quality mattress
A good night's sleep begins with a quality mattress. Invest in a mattress that provides a form of temperature control. For example, Sealy's mattresses contain a fabric treatment known as Smartex which allows moisture to disperse as the temperature rises, helping to speed up evaporation and cooling process.

For more tips on how to get a perfect night's sleep all year round, visit

Photo by gbarkz on Unsplash


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