Waking up in a sweat isn’t everyone’s favorite morning scenario. If you’re already feeling a little hot in your bed, you know how difficult it can be to sleep comfortably when the weather gets hot. The heat can cause you to toss and turn, making it very difficult to get a proper night’s rest. But you don’t have to just accept a sleep-deprived life. In fact, experts say there are a few things you can do to relax and get the sleep you need. Read on for his 6 tips for sleeping cool on hot nights.
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You may be someone who enjoys the occasional late-night dinner, but this can spell disaster.
Martin Seeley, sleep expert And the founder of Mattress Next Day says: best life It states that if you want to feel cool at night, you should “try to avoid large meals right before bedtime.” why? “Digestion can cause your body temperature to rise while you’re trying to sleep,” he explains.
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Eating and drinking water are two different things.according to jave brown,master’s degree, health professionals According to the founder of Melbourne Functional Medicine, founder of Melbourne Functional Medicine, staying well hydrated has a “significant impact” on how you feel cooler when trying to sleep on a hot night. may give
“Our bodies are made up of about 60 percent water, and we use water for a variety of physiological processes, such as maintaining body temperature,” Brown says. “Drinking plenty of water during the day gives your body the resources it needs to keep your cooling system working efficiently.”
Of course, that doesn’t mean you should drink a gallon of water when you’re getting ready to head out for the night. This can lead to multiple trips to the bathroom throughout the night, Brown said.
“Instead, focus on staying hydrated throughout the day, and just sip a few sips of water near bedtime,” he recommends.
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Most of us wear as little clothing as possible when we feel warm. However, sleeping with socks on may have the opposite effect. Jill Zwarensteincertified sleep science coach The editors of Sleepadvisor.org say the science backs it up.
According to Mr. Zwarenstein, the human body changes the core body temperature from “wake level”, which means that the skin temperature is low and the core body temperature is high, to “sleep level”, which means that the skin temperature is high and the core body temperature is low. It is said that it prepares for sleep by changing.
“When the body changes these levels, vasodilation occurs, which causes the blood vessels to dilate, increasing blood circulation and lowering core body temperature,” she explains. “In other words, if the body is unable to achieve a high skin temperature and a low core body temperature due to poor blood circulation, sleep onset can be affected. can.”
Elevating your lower body slightly at night can also help you feel cooler, according to . Tony Who, Registered Chirodist, experienced health professional and founder of Family Wellness Foot Care. Hu suggests elevating your legs slightly by placing a pillow under them while you sleep.
“This improves blood circulation and reduces heat build-up in the extremities,” he says.
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Just like wearing socks to sleep, a quick dip in hot water just seems to warm you up. But Zwarenstein also says she advises people to take a warm bath or shower right before bed to ensure a relaxing and refreshing night’s rest.
“Studies show that taking a hot bath or shower before bed lowers your core body temperature, making you feel cooler and sleep better,” she says.
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Many people choose a nightcap before bed, believing that it will help them fall asleep faster.but Nile Sherwell, health professionals A writer for Productivity Acceleration, he says that a glass of wine or whiskey “disrupts the body’s natural thermoregulatory processes,” which can make it harder to sleep.
“Alcohol dilates the blood vessels near the skin, a process known as vasodilation, which initially makes people feel warmer. But once the alcohol is metabolized, this process can be reversed, causing a drop in body temperature. Yes, it causes night sweats and disturbed sleep. Go to sleep,” says Sherwell. “Limiting alcohol intake before bed is the best way to stay cool throughout the night and maintain a consistent body temperature.”