Doctor Jose Manuel Felices, a physician and medical communicator in Spain, has shared three simple physiological methods to help people sleep comfortably during intense summer heat without relying on air conditioning or increasing electricity bills.
Publishing on Instagram under the profile @doctorfelices, the medical creator posted advice to help individuals lower their internal body temperature after recent heatwaves disrupted nocturnal rest, leaving many people with reduced energy and lower moods.
Physiological methods to lower body temperature
In a video published on June 9, Felices stated that viewers could learn how to sleep cool in 40 seconds without turning on artificial cooling units. He described the approach as turning on the body's internal air conditioner using natural thermoregulation techniques.
His first recommendation involves cooling a pillowcase in the refrigerator before bedtime. Placing the chilled pillowcase back onto the pillow just before going to sleep helps stabilize body temperature. Felices explained that this action sends a signal to the nervous system to shut down its engines because it is time to sleep.
For those who forget to chill their pillowcase in advance, Felices offered a second strategy involving moisturizing cream. Applying moisturizer to the skin immediately before getting into bed provides a prolonged feeling of coolness as the lotion gradually absorbs into the skin, making it easier to drift off.
Bedtime positioning and energy efficiency
The third advice focuses on body posture, with Felices advising people to adopt a starfish position while lying on the bed. Spreading out across the bed exposes more body surface area, which allows sweat to evaporate more effectively. While acknowledging that taking up most of the sleeping area might cause partner disputes, Felices added lightheartedly that he takes no responsibility for any divorces caused by Dr Felices.
The recommendations offer an accessible alternative for households facing rising energy costs or seeking to avoid health issues associated with improper air conditioning use. While weather forecasts indicate a widespread temperature drop in coming days, episodes of intense heat remain increasingly common throughout the summer months.
Energy experts highlighted complementary measures to keep homes cool during hot spells. Energy efficiency expert Alvaro Perez noted that lowering window blinds before 10 a.m. can reduce air conditioning electricity consumption by 25 percent. Climatisation technician Carlos Llull emphasized that controlling how much heat enters a dwelling is the fundamental challenge during summer weather.
Thermoregulation and sleep hygiene context
Human body temperature naturally drops in the evening as part of the circadian rhythm to prepare for sleep. High ambient temperatures can impede this physiological cooling process, delaying the onset of sleep and reducing deep sleep stages. Sleep hygiene experts generally recommend maintaining a cool bedroom environment, as elevated core body temperature triggers alertness mechanisms in the brain.
Applying topical products or localized cooling to high blood flow areas, such as the head and neck, accelerates heat dissipation. By combining physical cooling techniques with daytime solar heat prevention, households can manage indoor thermal comfort effectively during summer heatwaves.
