We've all been there-lying awake, tossing and turning as the relentless heat makes sleep impossible. No matter how much you shift or fan yourself, your body feels like a furnace, and the frustration of being unable to cool down only intensifies the problem. Whether it's a sweltering summer night or your bedroom has transformed into a sauna, the result is the same: an uncomfortable, restless night of poor sleep.
Before rushing out to buy a fan, just know that fans can create airflow, they don't actually cool the air. They work by evaporating sweat from your skin, which makes you feel cooler. However, running a fan for extended periods, especially when you're not in the room, can add to your energy usage without offering a real temperature drop. Additionally, fans can circulate warm air if your room is already hot, making them less effective.
Instead of relying on fans, let's explore how to help your body regulate its temperature, naturally.
The Science Behind Overheating and Sleep
It helps to know how hormones and body temperature impact sleep to understand why hot nights are so unbearable.
One key player in this is melatonin, a hormone that regulates your sleep-wake cycle, or circadian rhythm. Your body produces melatonin in response to darkness, signalling that it's time to wind down. However, it is said that melatonin production is also sensitive to body temperature. When the temperature is too high, your body's natural drop in core temperature-a critical part of falling asleep-gets disrupted, making it harder to get restful sleep.
Melatonin levels and temperature regulation are deeply connected. As your body cools down in the evening, melatonin secretion increases, preparing your body for sleep. If your environment is too warm, it can delay melatonin release, prolonging the time it takes to fall asleep and decreasing sleep quality. This is why natural cooling methods can play such an essential role in supporting your circadian rhythm and ensuring a good night's sleep.
Several natural remedies have been studied for their ability to cool the body or promote relaxation, which can make a significant difference in how you cope with hot nights. You can drink a refreshing glass of water or cooled herbal teas, but for today, we will look specifically at topical applications that contain some amazing essential oils to beat the heat, sleep, and repeat - naturally.
Top 3 Cooling Essential Oils for Hot Nights and Summer Days
Essential oils are highly concentrated plant extracts that can offer various health benefits, including regulating body temperature. Certain oils are known for their cooling effects, making them perfect for combating nighttime heat.
Peppermint Oil (Mentha piperita) and Spearmint Oil (Mentha spicata) and Eucalyptus Oil (Eucalyptus globulus)
Three of the most popular essential oils for cooling, peppermint, eucalyptus and spearmint oil contain menthol, which produces a cooling sensation on the skin. Menthol activates cold-sensitive receptors, increasing the sensation of coolness and helping alleviate heat. You can mix a blend of both, or use them separately in a carrier oil (like coconut or jojoba) to apply to pulse points before bed.
You could also try our Bed-Time Spray Recipe Below. It contains a hydrosol (gentle floral water), along with spearmint, eucalyptus and peppermint essential oils, all of which have cooling properties. You can spray this on your skin, face, or pillow before bed to stay cool and comfortable; however, it's important to perform a patch test before full use to check for any skin sensitivity and avoid contact with the eyes or mucous membranes due to the strong menthol content of the essential oils.
For skin application, lightly spray on pulse points like your wrists, temple, or the top side of your foot near your ankle, neck, or behind the knees for maximum cooling. When applying to your face, close your eyes and mist lightly from a distance to prevent irritation. Always shake the bottle before use to ensure the oils are properly mixed with the other ingredients.
