Air conditioning isn’t the only answer to comfort

Everything from what and when you eat to the temperature of your sheets and pajamas can affect how well you sleep when summer temperatures rise.

Yes, you can get a good night’s sleep without the air conditioning. Running central air conditioning all night can cost more than $100 a month, and even an Energy Efficient®-rated room air conditioner can cost more than $10 a month if used eight hours a day.

Anyone with south-facing windows will know that summer sleep can be an act of frustration rather than relaxation. While more and more people are opting for air conditioning, the fact remains that many of us are tossing and turning all night long as the days get longer and hotter.

Here are 10 tips to try for a better night’s sleep in the summer.

1. Hydrate within one to two hours of bedtime

Drinking plenty of water during the day can help your body better regulate its nighttime temperature. But try not to drink water a few hours before bed, or you might wake up in the middle of the night to go to the bathroom. If it’s really hot and you’re still thirsty, try sucking on an ice cube or two before bed.

2. Avoid drinking alcohol, especially right before bed

Alcohol dehydrates the body and may cause you to feel uncomfortable at night because your body is already regulating its temperature in the heat.

3. Eat light meals and don’t eat too late

Try to make your last meal of the day lighter than usual and avoid sugar, carbohydrate-rich foods, saturated fats and fiber-rich foods.

4. Exercise early and keep your sleep schedule

Regular exercise can help you sleep better, and the safest way to do this in the summer is to exercise in the cool mornings. Try to keep a regular bedtime to ensure your body is ready for sleep.

5. Trust in cotton

When choosing sheets, choose 100% cotton, bamboo, or cooling sheets designed to absorb moisture and keep you cool.

6. Try to take a shower later, but keep the water just right, not too hot

Hot showers can overheat you, while cold showers can keep you alert when you need to relax. A warm shower will cool you down a bit while still allowing you to relax and get a good night’s sleep.

7. Find a cooler, ground-level spot to sleep

If your home has a basement or lower level, it’s going to be cooler. When the temperatures really rise, you may want to move out for a night or two, especially if you have a guest room or a cozy sofa bed.

8. Strategize a cooler bedroom

Close your bedroom windows and all windows in your home in the morning, once the air outside is warmer than inside. Use curtains to block out the sun. Once the air outside cools in the evening, open windows again to create air movement.

9. Chill your sheets in the freezer

Who hasn’t flipped over their pillow in the middle of the night so their head is resting on the “cool” side?

While a cold washcloth or a hot water bottle filled with water and chilled in the freezer are great bed companions, there’s another way to go all out in the search for coolness. You’ll need a freezer large enough to accommodate your sheets. Unpack your sheets and pillowcases, place them in a large plastic bag, and place in the freezer 15 or 20 minutes before bed.

10. Pitch a tent in your backyard or patio

If you have kids, they’ll love this. During an extreme heat wave, the best place to sleep may be outdoors, and you’ll still have access to all the modern conveniences, including a flush toilet.