How to sleep in the heat: a selection of useful tips
15 July 2024 22:00
ЕКСКЛЮЗИВ
Due to abnormal heat, high temperatures and long daylight hours, most people experience sleep problems in summer. These factors can affect the body’s ability to follow its natural sleep cycle, the speed at which it falls asleep, and the quality of sleep.
Without air conditioners and fans to help cool the air, a comfortable sleep in the summer becomes almost impossible. It’s especially difficult to get enough sleep in the heat of the day when there are constant power cuts that prevent you from using cooling devices. However, you can find out how to get a better night’s sleep in the heat in this article.
Tips to improve sleep in the heat
Sleep without clothes. Not wearing pyjamas can make it much easier to fall asleep in the heat, as clothes can trap heat, which can cause the body to overheat. Sleeping in pyjamas can also impair air circulation around the body. If you are uncomfortable sleeping without clothes, choose pyjamas made of cotton or linen, as these materials are breathable.
Put your bedding in the freezer. To get a cooler feeling, put your sheet in the freezer for about 15 minutes before going to bed, with it in a plastic bag. This method can also be used to chill your sleepwear.
Ditch the duvet and choose a quality bedding. In the heat, it is better to put aside woolen and downy blankets and use a thin sheet instead, which will help keep you cosy but not overheat. High-quality and breathable fabrics will help ensure good air circulation and avoid overheating. In summer, it is better to choose bedding made of cotton and linen fabrics.
Keep curtains and blinds closed. During the day, you should close the windows and blinds/shutters to prevent excessive light and hot air from entering the room. It is also advisable to choose light-coloured blinds and shutters to avoid excessive heat absorption.
Stick to your sleep schedule. It is important to avoid daytime naps in the summer and try to go to bed and wake up at the same time. The heat may make you feel like taking a nap in the afternoon, but daytime naps can cause you to have difficulty falling asleep at night and insomnia.
Cool your bedroom before going to bed. Scientists have repeatedly shown that sleeping in a cool room is essential to improving sleep quality. So, before going to bed, be sure to ventilate the room to fill it with fresh and cool air.
Maintain a water balance. In summer, it’s especially important to keep your body hydrated, so you should drink enough fluids throughout the day. However, you should reduce the amount of fluid you drink before bed to avoid swelling. It is important to prefer pure drinking water, as sugary sodas or juices can contribute to dehydration.
Sleep as close to the ground as possible. Everyone knows from school that heat rises to the top, which means that the coldest part of your home will be located closest to the ground. Thus, if you live in a private house, it is advisable to move to the lower floor of the house for the summer season. If you live in an apartment, you should move your mattress closer to the floor if possible. It is important to keep some space between the floor and the mattress to ensure air circulation, so use slats or wooden pallets to keep the mattress from lying completely on the floor.
Keep your distance from your partner. Hugging your loved one exchanges body heat, which can lead to overheating. In addition, a close hug will impair air circulation and natural heat exchange processes. So, you should postpone cuddling until the cooler seasons, or at least cover yourself with separate sheets instead of huddling under one.
Use hot water bottles with ice water. Fill a heating pad with cold water in advance and place it in the fridge or freezer, and put it in your bed before going to bed. If you don’t have a heating pad, you can use ordinary ice water bottles that you place around the perimeter of your bed. You can also apply these cooling elements to your knees, ankles, neck and elbows.
Drink a cup of hot tea before going to bed. Brew a cup of hot tea about 30-50 minutes before bedtime, which will temporarily increase your sweating rate and allow your body to release excess heat with your sweat. To achieve this effect, you can also eat something spicy for dinner.
Prepare a spray bottle with cold water. You can use a spray bottle filled with cool water to refresh your face, hands, the back of your neck, and under your knees from time to time. Cooling these parts of the body will help improve thermoregulation.
Take a cool shower before going to bed. Another way to improve your body’s thermoregulation is to take a cool shower a few minutes before going to bed. In this case, do not wash with ice water, as the body will have a reverse reaction to a sudden change in temperature.
Avoid physical activity in the evening. In the summer, it is better to give up evening workouts, instead, all sports activities should be postponed to the morning.
Make a cool compress before going to bed. This advice will be especially relevant for people who have a headache from the heat or even terrible migraines. To alleviate such conditions, you should moisten a towel with cool water, put the dampened towel on your forehead and try to fall asleep with it.
Following these simple but effective tips can significantly improve your sleep quality in the summer, especially in the face of constant power cuts. Using the above recommendations, you will be able to ensure a good night’s sleep even on the hottest nights.
Author – Olya Yushko
