Sleep Expert Shares Tips for Better Summer Sleep

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Playing Ask an Expert: Essential Summer Sleep Tips to Beat the Heat

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The excitement for the longer days of summer can soon turn into exhaustion as hotter temperatures can be hard on your sleep. The Sleep Doctor Dr. Michael Breus shares how it can affect you and why heat is likely the reason you have been waking up in the middle of the night. He shares a few tips to help you get a better night's sleep even on the hottest of days. 

Dr. Breus explains that our core body cycle rises until about 10 or 11pm at night, hitting its peak. At that point your body temperature has to come down in order for the pineal gland in the brain to release melatonin, the hormone that is essential for sleep. The temperature drop in your body signals to your brain that it's time for melatonin. 

Your core temperature continues to fall until around 2-4 in the morning when your body temperature starts to gradually increase. If you are already hot, you will likely wake up immediately, instead of gradually. 

Dr. Breus shares that there are two ways to approach this: Cool your environment and cool your body. 

There are multiple climates in a room and there is a microclimate underneath your covers.  If heat gets trapped underneath your covers and sheets, you will begin to perspire and create humidity, which as Dr. Breus says, "You are in a sauna from the neck down all of a sudden."

He suggests sleeping in the nude, having a summer blanket and a warmer winter blanket, and make sure that the air is circulating in the room, which can be very effective. 

Other items that Dr. Breus suggests include moisture-wicking sheets that will help pull the moisture away, he is a fan of the chilipad, and he's a fan of the ebb device for your head. 

Ebb Sleep Device

Ebb Sleep Device

Dr. Breus is a fan of the cooling band worn around your head to help maintain a cool body temperature at night. 

Cool Jams Cooling Bamboo Sleep Set

Cool Jams Cooling Bamboo Sleep Set

Dr. Breus shares he's a fan of these moisture wicking sheets that can help dissipate heat trapped underneath your covers. 
$159 $150
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Cube Sleep System with Chilipad Cool Mesh

Cube Sleep System with Chilipad Cool Mesh

The Cube comes with of a reversible hydro-powered mattress pad, thermal regulating control unit and a remote making it perfect for one or two sleepers! 
$699-$1499
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OOLER Sleep System with Chilipad Cool Mesh

OOLER Sleep System with Chilipad Cool Mesh

The OOLER includes a reversible hydronic pad, control unit(s) and the OOLER app for sleep schedules. 
$799-$1699
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ChiliBlanket

ChiliBlanket

chiliBLANKET is a hydro-capable cooling weighted blanket that can also be paired with an OOLER or Cube control unit.
$329-$749
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