Don't sleep naked — 7 top tips for sleeping better in a heatwave
As soon as the summer heat hits many of us are tempted to lift the blinds, throw open the windows and strip off.
But your neighbors won't be the only ones grateful you kept the curtains closed and your clothes on — your sleep might thank you for it as well.
The best tips and tricks for sleeping in the heat often appear to go against common sense. But to keep your room cool it really is better to shut the windows and curtains.
Below we're rounding up all our most effective (and most unexpected) sleep tips to use next time the heatwave is keeping you up.
We often assume opening a window will help a room cool down by allowing fresh air in. But during a heat wave, the air flooding through your open window is hot, causing the overall temperature indoors to rise.
Keep the heat outside by shutting your window during the warmest part of the day. You can open it in the evening when the temperatures have dropped.
While we do recommend opening your curtains first thing in the morning (the light helps get your body clock going) once you've enjoyed your share of sunlight, it's time to close them back up.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Closing the curtains or blinds means you avoid the warming effect of the sun glaring directly on your (hopefully closed, see the tip above) window.
When the sun starts to sink and the temperatures are trending downwards, you can open back up again to help cooler air circulate.
We're fans of PJs on the Tom's Guide sleep team (pajamas are a must when testing a new mattress) and we generally wouldn't question what you choose to wear to bed, whether it's a Dickensian night gown or opting to be completely in the buff.
But while the temptation is to strip off in the summer, you can actually sleep cooler in a heatwave by putting clothes on.
Sleeping naked causes warm sweat to stick to your skin, which heats you up. Pajamas, on the other hand, soak up the sweat to cool you down.
Our Sleep Editor thought wearing socks in the heat sounded "repulsive" but after trying this tip out, she had to agree that wearing socks can help you sleep cool.
Wearing socks does warm your feet but this in turn causes the blood vessels there to dilate. This tells your body it's time for heat to start moving outwards, lowering your overall temperature.
By the way, we're not talking about the gross, sweaty socks you've been wearing to walk about in the summer heat. Keeping those on all night is bad for your mattress (and your feet.) Change into a fresh pair of socks made from breathable materials.
A warm shower before bed is a relaxing way to slip into your bedtime routine and to wash away the pollen, sunscreen or even self tan that might ruin your mattress.
And in summer, it might also help you sleep cool.
Although the heat of the shower warms you up initially, once you step out of the spray your body temperature drops, making you feel cooler before climbing into bed. This can help with the production of sleep-inducing hormones.
Expert advice says that to make the most of the temperature regulating effects of a warm shower, ideally time it for about an hour ahead of your bedtime.
The top sheet, or flat sheet, is already a controversial bedding item (some think they are unnecessary), and when you're stifling in the summer heat adding an extra layer to your bed set up seems like the opposite of a good idea.
However, sleeping with a top sheet (and just a top sheet) in summer provides a breathable covering that feels cozy but not warm.
If you're one of those people that needs to feel tucked in to go to sleep, ditching your blankets and duvet and opting to sleep with just a top sheet in summer may be the perfect solution for even a warm night.
Yet another win for the unfairly maligned flat sheet...
... but not for hot water. Sorry for the bait and switch, but in summer, you might want to turn your hot water bottle into a giant ice pack.
Simply fill your water bottle with water and pop it into the freezer. When it's time for bed your hot water will provide an immediate hit of cool.
The perfect temperature for sleep is considered to be around 65 to 70 °F (18 to 21 °C) and if a summer heatwave has transformed your bedroom into a sauna, you might find it impossible to drift off.
The tips above can help fight rising temperatures in your bedroom (and prevent you from making the some cooling mistakes) but for a long-term solution, consider investing in the best cooling mattresses.
These mattresses use everything from heat wicking materials (such as GlacioTex or Phase Change Material) to high-tech active cooling (such as the Eight Sleep system) to keep your the right temperature.
Cooling bedding can keep you cozy but not warm, while switching your pillow can help those who feel like they're always searching for the cold side.
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Tom's Guide
2 days ago
- Tom's Guide
Don't sleep naked — 7 top tips for sleeping better in a heatwave
As soon as the summer heat hits many of us are tempted to lift the blinds, throw open the windows and strip off. But your neighbors won't be the only ones grateful you kept the curtains closed and your clothes on — your sleep might thank you for it as well. The best tips and tricks for sleeping in the heat often appear to go against common sense. But to keep your room cool it really is better to shut the windows and curtains. Below we're rounding up all our most effective (and most unexpected) sleep tips to use next time the heatwave is keeping you up. We often assume opening a window will help a room cool down by allowing fresh air in. But during a heat wave, the air flooding through your open window is hot, causing the overall temperature indoors to rise. Keep the heat outside by shutting your window during the warmest part of the day. You can open it in the evening when the temperatures have dropped. While we do recommend opening your curtains first thing in the morning (the light helps get your body clock going) once you've enjoyed your share of sunlight, it's time to close them back up. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Closing the curtains or blinds means you avoid the warming effect of the sun glaring directly on your (hopefully closed, see the tip above) window. When the sun starts to sink and the temperatures are trending downwards, you can open back up again to help cooler air circulate. We're fans of PJs on the Tom's Guide sleep team (pajamas are a must when testing a new mattress) and we generally wouldn't question what you choose to wear to bed, whether it's a Dickensian night gown or opting to be completely in the buff. But while the temptation is to strip off in the summer, you can actually sleep cooler in a heatwave by putting clothes on. Sleeping naked causes warm sweat to stick to your skin, which heats you up. Pajamas, on the other hand, soak up the sweat to cool you down. Our Sleep Editor thought wearing socks in the heat sounded "repulsive" but after trying this tip out, she had to agree that wearing socks can help you sleep cool. Wearing socks does warm your feet but this in turn causes the blood vessels there to dilate. This tells your body it's time for heat to start moving outwards, lowering your overall temperature. By the way, we're not talking about the gross, sweaty socks you've been wearing to walk about in the summer heat. Keeping those on all night is bad for your mattress (and your feet.) Change into a fresh pair of socks made from breathable materials. A warm shower before bed is a relaxing way to slip into your bedtime routine and to wash away the pollen, sunscreen or even self tan that might ruin your mattress. And in summer, it might also help you sleep cool. Although the heat of the shower warms you up initially, once you step out of the spray your body temperature drops, making you feel cooler before climbing into bed. This can help with the production of sleep-inducing hormones. Expert advice says that to make the most of the temperature regulating effects of a warm shower, ideally time it for about an hour ahead of your bedtime. The top sheet, or flat sheet, is already a controversial bedding item (some think they are unnecessary), and when you're stifling in the summer heat adding an extra layer to your bed set up seems like the opposite of a good idea. However, sleeping with a top sheet (and just a top sheet) in summer provides a breathable covering that feels cozy but not warm. If you're one of those people that needs to feel tucked in to go to sleep, ditching your blankets and duvet and opting to sleep with just a top sheet in summer may be the perfect solution for even a warm night. Yet another win for the unfairly maligned flat sheet... ... but not for hot water. Sorry for the bait and switch, but in summer, you might want to turn your hot water bottle into a giant ice pack. Simply fill your water bottle with water and pop it into the freezer. When it's time for bed your hot water will provide an immediate hit of cool. The perfect temperature for sleep is considered to be around 65 to 70 °F (18 to 21 °C) and if a summer heatwave has transformed your bedroom into a sauna, you might find it impossible to drift off. The tips above can help fight rising temperatures in your bedroom (and prevent you from making the some cooling mistakes) but for a long-term solution, consider investing in the best cooling mattresses. These mattresses use everything from heat wicking materials (such as GlacioTex or Phase Change Material) to high-tech active cooling (such as the Eight Sleep system) to keep your the right temperature. Cooling bedding can keep you cozy but not warm, while switching your pillow can help those who feel like they're always searching for the cold side.
Tom's Guide
19-06-2025
- Tom's Guide
Want to sleep better tonight? Eat more of this food type today, says new study
While we come across many effective sleep trends here at Tom's Guide, most of these need to be followed consistently over time to see any kind of impact. However, the latest research suggests there is one way to see results overnight. According to a new study led by researchers at University of Chicago Medicine and Columbia University, eating more fruits and vegetables during the day can lead to more sound sleep the same night. Here, we're looking into the study findings in detail to understand how your diet is linked to sleep and the quantity of fruits and veggies you should aim to consume in a day. As a bonus, we've also listed three of the top fruits and veggies, backed by science, that can maximise your efforts to eat for a better sleep. Scroll down to find out more… The study, recently published in the Journal of the National Sleep Foundation, included 34 healthy young adults (28 men and six women) who met the criteria of being aged 20 and 49, and generally sleeping between 7 to 9 hours on an average. During the study, participants recorded their consumption of food and drinks over multiple 24-hour periods using the Automated Self-Administered 24-Hour Dietary Assessment Tool, an app, while their sleep pattern data was collected via a wrist monitor they wore throughout the duration of the study. Researchers used the sleep fragmentation index (SFI) to measure sleep quality during the study, which indicates the number of times someone wakes up and shifts in sleep stages from deep to light sleep during the night. Lower SFI means less disrupted sleep, while higher SFI indicates a night with more sleep disruption. The results showed that, "greater fruit and vegetable intakes during the day were associated with lower SFI during the subsequent night," while greater carbohydrate intake was also associated with lower SFI. Interestingly, red meat and processed meat led to "a trend toward more fragmented sleep," according to the researchers. Using their results and prediction models, the researchers suggest that eating the CDC-recommended intake of fruit and vegetables could see a lower SFI, and therefore an improvement in sleep quality, compared to someone who ate none. "A 5-cup increase (from no intake) in fruits and vegetables, meeting dietary recommendations, would be associated with 16% better sleep quality," they said in the study. '16 percent is a highly significant difference,' co-author of the study Esra Tasali MD, director of UChicago Sleep Center, said. 'It's remarkable that such a meaningful change could be observed within less than 24 hours," she added. Our sleep cycle is influenced by melatonin (the sleepy hormone) which our body naturally produces. We already know that what we consume can impact sleep, for example, research has previously shown that magnesium and tryptophan can help boost the production of melatonin, which translates to better sleep overall. Tweaking our diet is one way in which we can include sleep-friendly nutrients, which can lead to a more restorative sleep. And this new research has shown that it may be as simple, and affordable, as adding more of your favorite fruits and veggies. "Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep," says Dr Tasali, who added that the study results are an important step in the right direction. 'The temporal associations and objectively-measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge," she explains. The researchers in the study suggest that eating five cups of fruits and veggies in a day, as recommended by the Center for Disease Control and Prevention, could improve sleep quality. So what does that look like? The American Heart Association suggests consuming 2 cups of fruits and 2 1/2 cups of vegetables per day. Each of the below fruit and veggie portions, they say, is the equivalent of one cup: Fruits: 8 large strawberries, 22 grapes or 1 medium apple, pear, orange, peach, grapefruit or nectarine or 2 to 3 kiwis. Vegetables: 1 large bell pepper, 1 medium potato, 2 medium carrots or 12 baby ones, 2 cups raw or 1 cup cooked leafy veggies (lettuce, kale, spinach, greens), 1 large ear corn or a large sweet potato. According to the researchers, the bottom line is that a diet rich in complex carbohydrates, fruits and vegetables can be beneficial for sleep in the long run. 'Small changes can impact sleep. That is empowering — better rest is within your control," says co-senior author Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia. Perhaps the one fruit that should be in your radar for better sleep now is avocado. A recent study supported by the Avocado Nutrition Center, saw that daily consumption of an avocado improved sleep health, diet and blood lipids (including lower cholesterol). The study aimed to look at the effect of consuming one avocado a day on the American Heart Association's cardiovascular health score, Life's Essential 8 (LE8), the eight components of cardiovascular health. Researchers recruited 969 American adults for the study, all of whom had an elevated waist circumference (a cardiovascular risk factor for US adults) and asked them to add one large Hass avocado to their regular diets for 26 weeks. They also had a control group for the study period, who did not consume the additional avocado. The study calculated one of the LE8 sleep health "based on self‐reported average hours of sleep per night and scored according to 4 levels," and the participants saw an improvement of an average 3.20 points in their sleep health compared to the control group after the 26 weeks. Avocados have approximately 13 mg tryptophan, 45 mcg folate (also promotes melatonin production) and 15 mg magnesium per serving (1/3 medium avocado) — which may be why they are involved in better sleep health and sleep quality. Looking for a quick healthy nighttime snack before bed? The kiwi fruit could be a great option. Research has shown they can improve sleep in a variety of ways in adults. Eating two medium-sized kiwis, one hour before bedtime led to a significant improvement in sleep efficiency and sleep time, as well as decreased "waking time after sleep onset, and sleep onset latency" in a study conducted at Taipei Medical University. According to the researchers, kiwi fruit "is rich in antioxidants, vitamins C and E, flavonoids, anthocyanins, and carotenoids, and it contains approximately twice the concentration of serotonin as tomatoes," who note that serotonin plays a role in REM sleep. As well as being full of vitamins, potassium and antioxidants, Kiwis can also, per the Cleveland Clinic, help maintain good gut health, which is yet another reason to add them to your diet. "Eat your greens" is a phrase you've probably heard since childhood, and the good news is, whoever said it to you was looking out for your wellbeing, because dark, leafy greens can also improve your sleep. Dark leafy vegetables like spinach, swiss chard and kale are, say the Cleveland Clinicnatural sources of magnesium. Among other benefits, they are also known to be rich in calcium, which has been shown to aid in production of melatonin.
Tom's Guide
18-06-2025
- Tom's Guide
Neck pain from your 'silly little emails job'? Here's 3 things I do every day after work
Like many others, my job requires me to sit at a desk for eight hours a day. After a while, that takes a toll on your neck and shoulders. While my neck still hurts, it definitely huts less than it used to. I've compiled a list of my go-to activities that alleviate neck and shoulder pain here, including a heated massage gun, regular yoga routines, and which mattress I use. I asked Tom's Guide's Fitness Editor and qualified trainer Sam Hopes for extra tips, too. If, like me, your neck always hurts, why not check out my methods? Obviously if your back pain is severe, I would recommend visiting the doctor. However, for more mild desk-job neck pain, these could be easy fixes to add into your routine. I've had the Bob and Brad M7 Plus Mini massage gun for about a month now, and it's really helped me. I love the heated attachment because it soothes my painful traps without being too aggressive on them. I only use the lowest setting for my neck, shoulders, and upper back, otherwise it hurts! In my four-star review, I discuss exactly how I use it on my shoulders. I don't use the bullet or ball attachments most of the time, as I've found the heated tool is the quickest way to relieve my pain. I love this massage gun, purely because it's got a heated attachment. This is second-to-none when my back really hurts. Just make sure you keep it on speed 1, otherwise it'll be too strong and will start hurting. For those days where I'm really hurting, I also use Deep Heat, $11 on Amazon, for a little extra help. I would only use this after massaging though — definitely not before. I go to yoga classes at my local gym three times a week, but I still need to stretch my neck and shoulders after work every single day. This Yoga For Neck routine by YouTube instructor Adriene Mishler is the one I use for a super effective stretch. It's a 30-minute routine, but you don't have to do all of it to get a good stretch. Adriene starts with head rolls, which I find are great for ironing out the creases in my neck. After, she goes into puppy pose, which stretches the upper back instantly. Then, she teaches you how to do one of my favorite stretches: a shoulder twist. I find this stretch releases the tension in my shoulders like no other. While it hurts, it's definitely a good pain. Most of the time, I stop at around the 12-minute mark, but the entire routine is fantastic for helping with neck opening. If you have 30 minutes, I recommend it completely. I also found this 10 minute yoga routine that reduces neck pain, too! I asked Sam Hopes, Tom's Guide's Fitness Editor and personal trainer, for extra advice. She said this upper trap stretch is one of her favorite quick exercises for instant relief. Here's how you do it: I also go to the gym and lift weights. You can also use a resistance band to improve upper-back mobility. Remember, you need to strengthen your muscles as well as stretch them. Most of the best mattresses are incredibly expensive, especially the best mattresses for back pain. As I had to take budget into account when buying my new mattress, I wasn't able to splurge on something like at Saatva. Instead, I purchased the Nectar Classic Memory Foam mattress, which used to be our top memory foam mattress (until it got usurped by the Nectar Premium!). This mattress is oh-so comfy. It's firm without being too firm, and means that I never wake up in pain like I used to. Twin: $349 | Queen: $649 | King: $849 Nectar offers a 365-night trial, so if you don't like the mattress, you can return it, no questions asked. There's also a 10-year warranty, which I find incredibly relieving. I'm 6 months into using this mattress, and I still look forward to getting into bed just to feel its memory foam envelop me and relieve my back pain.
