We've all been there. The bedroom's like an oven, you're dripping with sweat and you can't seem to drift off to sleep.
When you do manage to nod off, you're rudely awoken by the early morning sunshine beaming through your window and the heat bursting through the cracks in your curtains.
Sound familiar? Don't worry; your pain will soon be eased. This guide will show you everything you need to know about how to sleep better during the summer...
It's no surprise that most of us love the summer. After a long and cold winter, it's nice to have a bit of warmth and light in our lives.
However, this can have a negative impact on us, particularly at night when we try to sleep. But what if you could make some simple changes to your bedroom that would help you to sleep better during the summer?
Good news: You can!
We've collected 14 top tips that you can use in your bedroom, starting today, to prepare yourself for better sleep this summer.
Cotton sheets are better for summer sleeping, as they allow air to circulate in the bedroom. Other sheets such as silk, polyester or satin are less breathable, and can make you feel much warmer, so save these for the winter nights.
Nobody likes a rude awakening, but that's exactly what can happen on a summer's morning, as the early sun shines through your window. Invest in some blackout curtains that will keep the room dark for as long as you need, giving you the best chance of a good night's rest.
If you hit the hay before the sun has fully set in the evenings, blackout curtains can also be a saviour in allowing you to nod off quickly.
Blackout curtains are ideal for summer sleeping, as they help to keep your bedroom dark while it's light outside. Pictured are the Luxury Thermal Supersoft Blackout Curtains in red.
Sorry lovers, but sometimes it's best to sleep alone. The summer is one of those times, as sharing a bed can greatly increase the amount of body heat given off and shared, making for an uncomfortable night. If you have the space, consider sleeping in separate bedrooms to keep things as cool as possible.
If all the other bedrooms in your house are occupied, another way to reduce body heat is to sleep in a bigger bed. Try and find a bed that fits into your bedroom but that also gives you both enough room to breathe. King sized beds will give you that extra bit of luxury when it comes to summer sleeping.
You know that feeling of relief when a cool breeze comes on a hot day? You can recreate it in your bedroom to help you sleep better. Investing in an air conditioning unit is one option, but there are some great budget ways to achieve this effect. Opening a window is a good start, allowing the cooler evening air to come inside your warm room. You can also add a fan into the mix to create a soothing cross draught.
It goes without saying – but we'll say it anyway! – that a thicker duvet will make you warmer at night. Instead of boiling away underneath, switch your winter quilt for a thinner one in spring and summer. A 4.5 tog quilt will be much more comfortable on a warm night. When it's really hot, you might want to swap the duvet for a thin sheet.
Tight clothing makes it hard for your skin to breathe, so wear something loose for bed. Ideally, your nightwear should be cotton based like your sheets, to keep you well ventilated.
It's probably safe to say that your hot water bottle never gets used in the summer... But if that's the case, you may be missing a trick. Why not fill it up with cold water and put it in the freezer? After a while, you'll have a makeshift ice pack that you can place in the bed to keep it cool!
Bet you didn't think your evening meal could affect your sleep, did you? Well, it most definitely can. When you eat too close to bedtime, your body will still be metabolising the food as you try to sleep. Unfortunately, this is a process that causes the body to generate a lot of heat – not ideal when you're trying to keep cool. To avoid this, eat a bit earlier and try not to consume any food for around three hours before you go to bed.
Drinking too much before bed can mean you wake up in the small hours needing the toilet. But to keep your body hydrated and ready for sleeping in the summer, take a few sips of water before you head upstairs.
To give yourself a quick cool down, apply some cold water to your pulse points, as these can help to chill your entire body. The key places to do this are your wrists, elbows, ankles, groin and behind the knees. Cooling your feet can also help massively.
Another option is to have a cool shower just before bed. Not only will it mean you are nice and clean, it will also cool your body all over, leaving it refreshed for a comfortable night's sleep.
It might sound bizarre, but placing your bedsheets in a carrier bag and putting them in the freezer for half an hour before you go to bed can keep you extra cool just long enough for you to fall asleep.
Most bedrooms these days are full of electrical items and gadgets. TVs, mobile phones, DVD players, music systems, laptops and tablet computers are all commonplace. But even when they're turned off, these items can still give out heat. Try disconnecting them at the wall to prevent unnecessary extra heat.
For gadgets that need to be charged up over night, such as your mobile phone, why not leave them to charge in another room? Not only will this reduce the heat in your room, it will also mean you won't be as tempted to reach for it and disrupt your sleep.
Do you find the heat and light make it difficult to sleep during the spring and summer months? Try the tips above to get a better night's rest.
Do you have any tips of your own for how to sleep better in summer? Share them with our readers by leaving a comment below.
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