Keeping your bedroom at the right temperature can make a huge difference in how well you sleep. Scientific studies show that 18.3°C is the best temperature for quality sleep. This temperature matches your body’s natural sleep cycle.
As your body temperature drops throughout the night, a cooler room helps to maintain this rhythm, promoting deeper, more restful sleep. On the flip side, a room that’s too hot or cold can disrupt this process, leading to restless nights and irregular sleep patterns. This is especially true during the warmer weather when maintaining that perfect temperature becomes more challenging.
That said, it seems like a good night’s sleep is becoming harder in Malaysia.
Malaysia Sleep Census
The Sealy Global Sleep Census 2024 shows that 85% of Malaysians have sleep problems. They struggle to fall asleep, wake up early, and do not get enough rest.
This insight comes from a global survey of over 20,000 people. It shows a major concern for the nation’s sleep health. This makes it more important than ever to focus on the value of good sleep.
Most Malaysians have trouble sleeping at night due to the heat. While setting your air-conditioners to 18°C is ideal, it’s not always practical with the rising electric tariffs.
How You Can Stay Cool During Your Sleep
Instead, here are seven simple tricks to enhance sleep quality and make a big difference in your nighttime comfort.
1. Optimise Your Room’s Light & Temperature, Naturally
To keep your home cool, close the windows and draw your curtains before leaving your home in the morning to prevent heat buildup. If it cools down later in the evening, open the windows to let in the fresh air.
Consider switching to thicker black out curtains to help block out the sun and maintain a cooler room.
2. Dim The Lights For A Cooler Night
To maintain a comfortable sleep environment for quality sleep, turn off the lights a couple of hours before bedtime.
Light generally generates heat, so instead of ceiling lights, bedside lamps are the alternatives to keep your room cooler and more comfortable.
3. Go For Cool Clothing For Bed Time Comfort
Choose light, airy, cotton sleepwear to stay cool at night. Light loose-fitting clothes will help with air circulation and keep you comfortable while you sleep.
4. Shower Before Bed To Lower Your Temperature
Cool off before bed with a lukewarm shower. Avoid hot showers in the hot weather; keeping it lukewarm would be the better option.
5. Exercise During The Day
Exercising before bedtime can raise your body temperature, making it harder to sleep. To enhance sleep quality, work out earlier in the day, giving your body enough time to cool down naturally by night.
6. Ease The Heat With An Ice Pack Treat
If the heat becomes too much, use an ice pack at home. Bring it to bed and place it on your head, neck, or back. This can help lower your body temperature and improve your sleep.
7. Find The Right Sheets
When the weather gets warmer, put away polyester and silk sheets. Instead, switch to lightweight, breathable cotton bedsheets. These help with ventilation and promote sleep quality by keeping you cool and comfortable.
Additionally, a cooling pillow can help regulate your head and neck temperature, preventing excessive sweating and ensuring a more restful sleep throughout the night.
8. Cool Comfort Begins With Your Mattress
Choosing a mattress with good airflow and cooling features is key to a restful slumber. Look for models that provide ventilation and moisture control technology to help you beat the heat and improve your sleep quality.
For example, our Sealy Posturepedic mattresses are designed to provide optimal comfort and quality sleep in hot weather.
Sealy Posturepedic’s cooling technology includes
- SmarTex® – Intelligent fabric that keeps your bed, bedsheets, and pillow cool and fresh, while maintaining a clean and hygienic surface
- Ice-Touch™ – Provides an instant cooling effect on the skin, helping you fall asleep faster, stay in bed longer, and sleep comfortably in hot weather.
A Cooler Night Helps You Sleep Just Right!
Sealy Global Sleep Census reported that 1 in 2 Malaysians say sleeping in a cool room will boost their sleep quality. A cooler sleep space will enhance your slumber, rev up your metabolism and sharpen your mind.
So, transform your nights and dial down the heat for a fresher, healthier you with Sealy Posturepedic Elevate. Shop now at our online store.
