It’s one of the more uncomfortable sides to summer – the battle to fall and stay soundly asleep when the nights are hot and humid.

So you toss and turn, even flipping the pillow every now and then as you try to rest your sweaty face on something cooler. But to no avail.

If you don’t have an air-conditioner, there are several other ways to help you cool down and get to rest.

Here’s what you can do to sleep sweet in the heat.

Take a shower before bed

According to the website HealthyWA, a cold or lukewarm shower just before going to bed helps cool the body and can reduce the temperature of the skin.

Soak your feet in cold water

Do this for 10 minutes before hitting the sack. When you sleep, heat is lost quicker through your feet and head.

Apply wet cloths or ice packs to the skin

The National Sleep Foundation suggests freezing a damp cloth and using it as a compress. This can be used for short periods under the armpits and in the groin area – where the blood flows closest to the surface of the skin.

Watch your diet before bed

Hot, heavy or spicy meals should be avoided before bedtime, HealthyWA suggests.

Hydration is key

Sweating during the night causes dehydration and leads to insomnia. To avoid this, drink plenty of water throughout the day. Greatest advises having one glass of water (about 200- 250ml) before going to bed.

Choose the correct pyjamas

Wear loose-fitting clothes made from natural fabrics like cotton, which absorbs sweat and allows the skin to breathe.

Avoid exercise before bed

Working out before bed increases your internal temperature, writes HealthyWA. Exercise should be completed several hours before going to bed to allow the body to cool down.

SOURCES: HealthyWA, National Sleep Foundation, Greatist