Can’t sleep in the summer heat? Try a cooling blanket

Don’t let the rising temperatures keep you up at night

Tips for Overcoming , Problems With Falling Asleep.Well+Good recently spoke with sleep experts for tips on dealing with sleep difficulties. Here are some of their top suggestions.Make time for worrying, If laying in bed and worrying about things is what's keeping you awake, make time and space to worry before going to bed. .This just means taking a few moments before bedtime to write down any worries that are on your mind, whether they are small or large, Rebecca Robbins, PhD, associate scientist at Brigham and Women's Hospital and instructor in medicine at Harvard Medical School, via Well+Good.Paradoxical intention, This cognitive behavioral therapy technique involves getting into bed, leaving your eyes open and focusing on staying awake instead of falling asleep.It’s just about staying in bed and saying to yourself, ‘I’m going to stay awake,’ without doing anything else or looking at any screens, Shelby Harris, PsyD, Author of 'The Women’s Guide to Overcoming Insomnia' and a clinical psychologist and sleep specialist, via Well+Good."Cognitive Shuffle" , This imagination technique was created by Luc Beaudoin, PhD, an adjunct professor of cognitive science at Simon Fraser University.This practice involves first thinking of a word with at least five letters and then thinking of and visualizing words that start with each letter of that word.The visualization and neutral aspect of this technique can help turn off the analytic, verbal narrative part of the brain that often keeps us up, Shelby Harris, PsyD, Author of 'The Women’s Guide to Overcoming Insomnia' and a clinical psychologist and sleep specialist, via Well+Good.The practice has the same core concept of counting sheep, but itis more engaging and imaginative.

With warmer temperatures lasting well into the evening, many people are finding it more difficult to sleep. But kicking off your blanket isn’t necessarily the best way to stay cool at night.

If you have trouble sleeping when it’s hot, consider using a cooling blanket.

According to Healthline, “cooling blankets are made with lightweight, natural fibers such as bamboo lyocell, eucalyptus, and linen that breathe well and help to release body heat instead of trapping it. Usually, these fibers are also moisture-wicking.”

Additionally, some cooling blankets are made with fabrics that are cool to the touch.

Here are the top 11 cooling blankets recommended by Healthline by category:

Using a blanket is essential for optimal sleep healthcare whether it’s warm or cold at night. A blanket is what regulates your circadian rhythm which is what determines when your body is ready to go to sleep and wake up. Picking the right blanket can be costly but it’s highly beneficial.

“The perfect blanket is one that’s warm enough to keep you comfortable, but breathable enough to not accumulate moisture and sweat,” said Michael Grandner, PhD, director of the Sleep and Health Research Program at the University of Arizona in Tucson, to The Healthy. “It should be soft enough to get out of your way, but substantial enough that you feel it,”

“The firm pressure of the blankets activates the nervous system and releases serotonin – a chemical in the body that helps us feel calm and also helps to release melatonin, which is a natural sleep hormone that helps prepare us to sleep,” noted sleep consultant Alanna McGinn.