No matter how much you love the heat on holiday, high temperatures can leave you tossing and turning, searching in vain for a good night’s sleep.

People tend to sleep best when the temperature in the bedroom is between 65 to 75 degrees Fahrenheit, which can be difficult to maintain when the temperature is above 80 degrees outside.

Difficulty sleeping in the heat isn’t just a matter of comfort, it is based on biology.  As our bodies prepare to fall asleep, our core body temperature decreases and remains lower throughout the various sleep stages until it heads back up to normal when it’s time to wake-up.  If the temperature around us is higher than normal, it will increase our body temperature pre-maturely and can cause insomnia, or mini-awakenings over the course of the night, impacting the quality of our sleep.

Here are a few suggestion to help you sleep:-

1. 1. Air circulation: Try to keep your sleeping space as comfortable as possible by ensuring there is adequate air flow.  This is important whether you are using air conditioning, fans, or some other mechanism for cooling. If a fan is your only option and it isn’t enough on its own, place a tray of ice cubes in front of the fan to help cool the air as it circulates.
   2. No air conditioning: If you aren’t supplied with a fan or air conditioning, open the windows, but remember to draw the mosquito screens. Cheap fans, at around 30 euro, are usually available in most large supermarkets and even if you leave it behind after your holiday, you will find it was a great investment!
   3. During the day: Whenever possible, close bedroom windows, curtains, and blinds during the day to keep the heat of the sun from warming the air inside the room.
   4. Cool off before bed: Take a lukewarm shower or go for a swim in a cool pool right before bed to help your body temperature descend (avoid cold water, as this closes the pores making you sweat less, leading to your temperature rising again).
   5. Wear the right attire: Pick sleeping attire that will keep you cool or at least won’t heat you up.  You might opt to skip pajamas all together or invest in a pair made from fabric that wicks moisture away from your skin, keeping you cooler all night long.
   6. Cover the bed: It’s a good idea to spread a beach towel on the bed and pillow to soak up any sweat to make the bed more comfortable and help you drift into sleep.
   7. Draw the heat out: If you find you are uncomfortably hot, try dampening a pair of socks/tea-shirt and wear in bed. This will help to draw out your body’s heat.
   8. Alcohol: You are on holiday, but keep in mind that excessive alcohol in the hours before bed, although making you drowsy, impedes restful sleep.  If you pair alcohol with extreme heat, you may also end up dehydrated.
   9. Activity: Don’t engage in vigorous activity or exercise in the hours leading up to bedtime, as this will heat up your core temperature and make falling asleep more difficult.
   10. Body position: Sleep in a spread-eagle posture. That way, heat doesn’t gather around your limbs.

We wish you a good night’s sleep!