Sleep and heat

Create a cool bedroom environment

• Take a cue from southern countries: during the day, keep windows, blinds and curtains closed to block out the heat.
• In the evening, open all windows wide to let in the fresh air and create a breeze.
• Once the air is refreshed, place a fan facing the window to help circulate cooler air while keeping mosquitoes at bay.

• Avoid exercising right before bed.
• Eat a light dinner and drink plenty of water throughout the day. Avoid alcohol in the evening.
• Take a lukewarm shower—avoid cold water, which can stimulate rather than relax.
• Wear lightweight sleepwear made from natural fibres: cotton, linen, hemp, silk or wood derived fibres such as lyocell and viscose.
• Moisten your neck, wrists, knees and ankles.
• Apply a cool, damp cloth to your forehead or wrists.
• If using a fan, don’t point it directly at yourself—use it to move air gently around the room.
• If you sleep with air conditioning, avoid a temperature difference of more than 5 °C compared to the outside air, and don’t let the airflow hit you directly.

• Opt for bed linen in cotton, linen, hemp, silk or wood-based fibres like Tencel™.
• Choose a light silk summer duvet or simply a sheet.
• Lie down with your arms and legs slightly apart to promote airflow.
• Keep some distance from your partner to avoid building up body heat.
• Choose a high-quality bed with:
  • a natural fibre cover: cotton, viscose, bamboo
  • breathable fillings that regulate temperature and moisture such as horsehair, silk and wool
  • excellent motion isolation, so your sleep isn’t disturbed by your partner’s movements
• Avoid synthetic or waterproof materials, which trap heat and encourage sweating.