Worried about the dog days — and nights — of summer?

There are some ways to help beat the heat and conserve environmental resources.

They can also save you some cold, hard cash.

That's no small thing. According to the U.S. Department of Energy, Americans spend more than $22 billion a year and use more than 183 billion kilowatt-hours of electricity to air condition their homes.

"Any day you don't run your air conditioner, you save yourself money," says Starre Vartan, founder of www.eco-chick.com, an environmental Web site. "There are simple low-cost or no-cost changes you can make in your daily routine that will keep your home more comfortable."

Vartan, the author of "The Eco Chick Guide to Life: How To Be Fabulously Green," suggests:

• Changing lightbulbs to cool-burning compact fluorescents or LEDs (incandescent bulbs emit heat);

• Running dryers and dishwashers in the early morning or late evening, when air temperatures are lower;

• Pulling shades and curtains during the hottest part of the day to keep heat out;

• Using fans, which cost little to operate.

"There are some cool-looking fans on the market that are very energy-efficient," Vartan says.

There are fans disguised as decorative accents, sleek European designs, overhead fans with built-in stereo speakers and free-standing fans for decks and patios.

For many, summer nights without air conditioning can mean sleeplessness. Bill Angel, owner of Relax the Back stores in Connecticut, offers another low-cost tip: Change your mattress covering.

"Often, people are sleeping on a nonbreathable polyester mattress pad that traps heat," Angel says. "By switching to a Gore-Tex or cotton covering, they'll be a lot more comfortable."

Angel also suggests inexpensive gel inserts for pillows.

The Chillow, for example, can be placed in the refrigerator, then slipped between your pillow and pillowcase for rapid relief on hot summer nights.

Vartan offers a final suggestion for beating the heat this summer.

"Don't turn on the stove," Vartan says. "When the temperature rises, switch to salads, cold soups and other non cook meals. The house will stay more comfortable and so will you."