skip to main content
Sign In
Join as a Pro
History of Houzz
PHOTOS
KITCHEN & DININGKitchenDiningOutdoor KitchenKitchen Islands
LIVINGLiving RoomFamily RoomHome TheatreSunroomFireplaceStudy Room
BATHROOMBathroomLaundryPowder RoomSmall Bathroom
BEDROOMBedroomKids BedroomNurseryMaster BedroomStorage & Wardrobe
KERB APPEALExteriorDrivewayCarportGarageEntry
OUTDOORGardenCourtyardBalconyDeckPatioPoolAll Outdoor
MORE IDEASGranny FlatHome OfficeHome GymStaircaseHome BarWine CellarView All
FIND PROFESSIONALS
  • BUILDING & RENOVATION
  • INTERIOR DESIGN
  • GARDEN & OUTDOOR
  • SPECIALISED PRODUCTS & SERVICES
  • Architects
  • Home Builders
  • Building Designers
  • Design & Construction
  • Carpenters
  • Joinery & Cabinet Makers
  • Electricians
  • Plumbers
  • Building Supplies
  • Cladding & Exterior Contractors
  • Roofing & Gutters
  • Blacksmiths & Welders
  • Home Renovating
  • Timber Floor Installation
  • Ceiling Fan Installation
  • Interior Designers & Decorators
  • Home Stylists & Property Staging
  • Home Storage Designers & Professional Organisers
  • Furniture & Home Decor
  • Artists & Artisans
  • Furniture Restoration & Upholstery
  • Lighting
  • Painting & Wallpaper
  • Carpet & Flooring
  • Shutters, Blinds & Curtains
  • Tile, Stone & Benchtops
  • Interior Styling
  • Colour Consulting
  • Furniture Selection
  • Cabinet Refinishing
  • Motorised Blinds
  • Home Gym Design & Construction
  • Sunroom Design & Construction
  • Wine Cellars
  • Landscape Architects & Designers
  • Landscape Contractors
  • Garden & Landscape Supplies
  • Arborists & Tree Services
  • Pools & Spas
  • Decks, Patios & Structures
  • Fencing & Gates
  • Driveways & Paving
  • Stone, Pavers & Concrete
  • Pool House Design & Construction
  • Pond Construction
  • Deck Building
  • Deck Repair
  • Pergola Construction
  • Custom Fire Pits
  • Kitchen Designers & Renovators
  • Bathroom Designers & Renovators
  • Kitchen & Bath Fixtures
  • Custom Bathroom Vanities
  • Heating & Air Conditioning
  • Fireplaces
  • Staircases & Balustrades
  • Windows
  • Doors
  • Garage Doors
View All ProsView All Services
STORIES
STORIES FROM HOUZZ
Houzz ToursKitchensBathroomsMore RoomsRenovatingBuildingArchitecture
Interior DesignGardensEco LivingLifestyleNews StoriesHow to Use Houzz
HOUZZ RESEARCH
HOUZZ TV
ADVICE
HOUZZ DISCUSSIONS
Design DilemmaBefore & AfterPollsKitchensLiving RoomsBathrooms
GardensRenovatingHome DecoratingExteriorFlooringBuilding a home
Life
Life
22 Home Workout Spaces to Get Your Sweat On
Top Ideabooks
22 Home Workout Spaces to Get Your Sweat On7 Clever New Ideas to Make Your Home Life Easier4 Ways to Set Up Your Home to Reduce Stress Today5 More Fixes for Common (and Annoying) Problems Around the House
Lifestyle
Lifestyle
Cut Costs: 10 Money-Saving Habits to Perk Up Your Bank Balance
Top Ideabooks
Cut Costs: 10 Money-Saving Habits to Perk Up Your Bank Balance9 Simple Happiness Boosters for Every DayHow to Save What’s Priceless When Disaster StrikesParties, Pets and Renovating... Strata Rules to Know in Victoria
Appears in
Latest from Houzz
See also
MovingEntertainingCleaningPetsUrban LivingCountry LivingHome TechBook Extracts
Expert Eye
Expert Eye
When to Call a Plumber About a Faulty Appliance
Top Ideabooks
When to Call a Plumber About a Faulty ApplianceSuffering From White-Wall Syndrome? How to Add Colour ConfidentlyRenovation Insight: How to Choose a Kitchen DesignerThe Secret to Hanging Curtains Beautifully
Appears in
Popular Houzz Series
Expert Opinion
Expert Opinion
Suffering From White-Wall Syndrome? How to Add Colour Confidently
Top Ideabooks
Suffering From White-Wall Syndrome? How to Add Colour ConfidentlyParties, Pets and Renovating... Strata Rules to Know in VictoriaPro Panel: 4 Experts' Secrets to Making the Most of Tiny BedroomsLiving in a Strata Block in NSW? Your Burning Questions Answered

Expert Opinion: How to Sleep in a Heatwave

Struggling to get some shut-eye during the heat? Here's how to up your chances of falling – and staying – asleep

Georgia Madden
Georgia MaddenDecember 12, 2019
Senior writer, Houzz Australia
More
Print
Facebook
Twitter
Email
When the mercury hits the mid-thirties and above, it’s hard enough to get anything done – let alone enjoy a decent night’s sleep. While an air conditioner certainly helps take the sting out of those searing summer nights, running it 24/7 isn’t ideal from a cost or power-consumption perspective. We’ve asked three experts to share some practical tips on how to get some shut-eye on those hot nights – and, if you’re lucky enough to have an air conditioner, how to keep costs to a minimum.
Context Design and Build
Dr Carmel Harrington, author and sleep specialist at Sleep For Health, says:
Our ideal body temperature for sleep is 18 to 19 degrees Celsius. Every degree above that makes it harder to sleep – and anything over 25 degrees can make for a very uncomfortable night.

Thinking of redecorating? Find a local design expert on Houzz to bring your vision to life
The Designory
But there are a few things you can do to help fall asleep in a heatwave:

Chill out
  • Reduce your body temperature by having a cold shower right before bed.
  • Soak your feet in cold water for a few minutes and wet your hair – this helps you stay cool as heat is lost more quickly through your extremities.
  • Sleep with your feet outside the bedcovers.
  • Consider sleeping alone in another room if you share your bed with a partner.
  • Heat rises, so if you’re in a two-storey house, consider sleeping downstairs.
Otta Design
Jan Prichard, general manager for customer care at Origin, adds:
  • Freeze a bottle of water – the summer version of a hot-water bottle.
  • Place damp towels and ice blocks on your neck and forehead.
Atelier Chen Hung
Stick to a solid bedtime routine
Harrington says:
  • Stick to your normal bedtime routine during a heatwave.
  • Keep daytime naps to a maximum of 20 minutes. Any longer and it can be harder to sleep at night.
  • An hour before bed, switch off electronics, dim the lights, have a cold shower, and do some breathing exercises (breathe in for one count and out for two) to lower your core body temperature.
  • Avoid exercise and large meals at least two hours before bed.
  • You sweat more during a heatwave, so drink plenty of water during the day so you stay well-hydrated.
  • If you can’t sleep, get up, have a cold drink and relax until you feel tired.
  • Don’t panic: a night or two of bad sleep won’t kill you. Tossing, turning and worrying about it will only make sleep more elusive.
H and G Designs
Prep your bedroom
Prichard says:
  • Minimise exposure to the western sun by adding awnings and blockout blinds to your bedroom windows.
  • If you don’t have air conditioning and there’s a breeze outside, catch it by keeping your windows open.
  • Opt for lightweight, natural and moisture-wicking bedding, such as cotton and linen (and obviously dispense with the heavy doona).
  • Invest in a moisture-wicking mattress topper to draw away sweat or a cooling mat to reduce your body temperature.
Henriette Werner Design
Use your air conditioner efficiently
Prichard says:
  • Reduce energy consumption by only cooling the rooms you’re using, not your whole home.
  • If you’re using an air conditioner, close doors and windows to keep the cool air in.
  • Switch on the air conditioner at the start of the day before peak temperatures hit so it doesn’t have to cool a steaming-hot room.
  • Cool your bedroom before bedtime rather than all day: switch it on 30 minutes before bed and close the door to keep the cool air in.
  • Aim to set your air-con temperature to around 24 degrees Celsius. Every degree below that adds five to 10 percent to energy costs.
  • Seal gaps around windows and doors so cold air doesn’t escape.
Appliances Online
Choose the right air-conditioning system
  • Choose a model with a timer or pre-cooling setting.
  • Consider the location of a new air conditioner carefully – the compressor should be installed out of direct sunlight and should have plenty of ventilation space around it.

Colin Jones, a
ppliance category expert at Appliances Online, says:
  • Choose the right-sized air conditioner for the space. This is the most important factor to consider when it comes to efficient cooling – too small and the air con may never reach the temperature you need; too large and it will waste power.
  • To work out which size you will need for the space, use this simple calculation: take the total square metreage of your bedroom and multiply it by 0.15 to find out the kilowatts required. If your ceiling is insulated, multiply it by 0.16 instead.
Smartstone | Quartz Benchtops, Engineered Stone
Be smart with other appliances
Jones says:
  • Before summer hits, prepare your home – for example, if you have halogen globes (which generate a lot of heat), consider replacing them with cooler LED globes.
  • Don’t use your oven during a heatwave. It generates heat, which it pushes out into the room for up to 30 minutes after it’s turned off.
  • Avoid running your dryer (which generates heat and moisture). Dry your clothes in the sun instead.
Kim Black Design
Consider using a fan
Prichard says:
  • If the temperature is between 28 and 30 degrees Celsius, you may be able to dispense with the air conditioner and get sufficient cooling from a fan – which can save you over $150 a year in running costs.
  • Position ceiling fans above your bed for superior cooling while you sleep.
  • If you’re using portable fans, they are best positioned to directly face people.
  • If there’s a cool breeze outside, position a fan next to an open window to draw the cool air inside.
Accord Homes
Harrington adds:
  • If you’re using portable fans and sharing a bedroom, look to have one fan per person.
  • Put a wet cloth in front of the fan to create an evaporative cooling effect.

Jones says:
  • Combine a fan and air conditioner to help move cool air around the home and reduce air-con running costs.
  • Bladeless portable fans take up less space than a bladed fan, making them a better choice for small bedrooms; plus they’re safe around children and pets.
  • For maximum temperature reduction with a portable fan, look for one of the new-generation 360-degree rotating fans, which disperse cool air around the room.
March Twice Interiors
Your turn
What’s your secret to sleeping in the heat? Tell us in the Comments below. And don’t forget to save your favourite images, like this story and join the conversation.

More
Want more health and lifestyle advice? Take a look at 5 Ways to Arm Your Home (and Lungs) For the Smoky Season
Print
Facebook
Twitter
Email
See 13 comments
Explore Related Topics
LifeLifestyleExpert EyeExpert Opinion
Read Related Stories
22 Home Workout Spaces to Get Your Sweat On22 Home Workout Spaces to Get Your Sweat On
By Julia Fairley·0
Picture Perfect
7 Clever New Ideas to Make Your Home Life Easier7 Clever New Ideas to Make Your Home Life Easier
By Georgia Madden·4
Lifestyle
4 Ways to Set Up Your Home to Reduce Stress Today4 Ways to Set Up Your Home to Reduce Stress Today
By Jeanne Taylor·19
Home Time
5 More Fixes for Common (and Annoying) Problems Around the House5 More Fixes for Common (and Annoying) Problems Around the House
By Georgia Madden·9
Home Time
5 Pesky Problems Around the House and How to Fix Them5 Pesky Problems Around the House and How to Fix Them
By Georgia Madden·4
Home Time
Safe and Sound: 11 Ways to Protect Native Wildlife in Your GardenSafe and Sound: 11 Ways to Protect Native Wildlife in Your Garden
By Gabrielle Chariton·10
Outdoors
Clever Thinking: 7 Small Changes That Can Greatly Reduce LandfillClever Thinking: 7 Small Changes That Can Greatly Reduce Landfill
By Kate Shaw·14
Sustainable Homes
People who liked this story also liked
22 Home Workout Spaces to Get Your Sweat On
22 Home Workout Spaces to Get Your Sweat OnFull Story
7 Clever New Ideas to Make Your Home Life Easier
7 Clever New Ideas to Make Your Home Life EasierFull Story
4 Ways to Set Up Your Home to Reduce Stress Today
4 Ways to Set Up Your Home to Reduce Stress TodayFull Story
5 More Fixes for Common (and Annoying) Problems Around the House
5 More Fixes for Common (and Annoying) Problems Around the HouseFull Story
5 Pesky Problems Around the House and How to Fix Them
5 Pesky Problems Around the House and How to Fix ThemFull Story
Safe and Sound: 11 Ways to Protect Native Wildlife in Your Garden
Safe and Sound: 11 Ways to Protect Native Wildlife in Your GardenFull Story
Clever Thinking: 7 Small Changes That Can Greatly Reduce Landfill
Clever Thinking: 7 Small Changes That Can Greatly Reduce LandfillFull Story
  • Australia
  • ABOUT
  • MOBILE APPS
  • PROFESSIONALS
  • BUTTONS
  • FAQs
  • CAREERS
  • ADVERTISE
  • Terms & Privacy
  • © 2022 Houzz Inc.