The warmth of summer is usually welcomed with open arms, but it’s easy to forget how difficult it can be to get a decent night’s sleep when nighttime temperatures soar.
Nights can get more uncomfortable during heatwaves when temperatures are above the heatwave temperature threshold for at least three consecutive days. This is a common phenomenon in summer.
Many people may find it difficult to get through a night like this, especially without a fan or air conditioner.
According to Dr. Nerina Ramlakhan, sleep expert at Silentnight, the optimal bedroom temperature for sleeping is between 16°C (60F) and 21C (69.8F), with the brain being slightly cooler than the rest of the body. is needed.
“Good quality sleep is important for processing information throughout the day and for restoring and rebalancing the body and mind,” says Ramlakhan. Independent.
“Ideally, in order for us to sleep well, there should be a slight temperature difference between the body and the brain, with a warm body and a cool head.”
So what can you do to calm your mind and get some precious sleep?
Here are 20 ways to help you sleep when it’s hot
1. Place the bedding in the freezer for a few minutes (but put it in a plastic bag first). If you don’t have a lot of space in your fridge or freezer, even pillowcases and pajamas can help.
2. Fill a hot water bottle with ice water and place it on the body’s “cooling points” (knees, ankles, wrists, neck, groin, elbows). You can also fill a hot water bottle with cold water and freeze it to sleep.
3. Moisturize with an aloe vera-based after-sun cream before bed. Store ideally in the refrigerator.
Four. Fill an empty perfume bottle with cold water, place it under your pillow, and spray it on your face, the back of your neck, and the back of your knees.
Five. Use cotton pajamas and thin pure cotton sheets for your bed. High quality cotton is the most breathable, making it an ideal bedding material for sleeping on to keep you cool.
6. According to sleep expert Dave Gibson, too much protein can increase your metabolic rate and actually heat you up, so be careful not to overdo it.
7. Eat spicy foods at least three hours before bed. It can make you sweat and cool your body.
8. Exercise in the morning rather than in the evening to prevent overheating.
9. Take a lukewarm shower at night to lower your body temperature. However, be careful in the freezing cold, as your body reacts to sudden temperature changes by retaining heat.
Ten. Contrary to popular belief, Gibson says you should keep your windows closed during the day to keep your home cool. Also keep the curtains closed.
11. Please turn off all electrical devices in the bedroom as they generate heat. Also turn off the socket.
12. Keep your feet cool by placing them outside the cover or resting on an ice pack.
13. Place a pan full of ice in front of a fan to cool the air.
14. Drink water regularly during the day, but don’t overdo it at night. Drinking about 1/2 pint before bed keeps you hydrated so you don’t have to get up to go to the bathroom.
15. Sleep in a separate bed from your partner – two bodies = twice your body temperature.
16. If it gets hot, sleep downstairs if possible.
17. Wear cold, wet socks or a wet T-shirt to sleep.
18. Rinse your wrists and feet with cold water before going to bed.
19. Dr. Ramlakan recommends applying a menthol stick to your forehead to cool your head if you wake up in the middle of the night.
20. Put a wet flannel in the fridge for an hour before going to bed, then put it on your forehead and go to sleep.
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