Useful Sleeping Tips In The Heat

We love hot summer days  when we can go to the beach, swim in the pool or just lie out in the sun to get the nicest tan. But what about sleep? It may seem impossible! Therefore, we will give you some sleeping tips in the heat.

Do not worry. There are many interesting solutions that help you sleep when it is very hot. We talk about these in this article.

Summer and sleep: An impossible combination?

One of the most common questions about hot weather is: What can we do to be able to sleep? Getting rest when the temperature is 25 plus degrees or warmer seems like an impossible task.

When the temperature is high, it affects our biological rhythm, and in turn changes the normal sleep structure.

Sleeping tips in the heat: Drink plenty of water

Of course, you know very well that you should drink 2 liters of water a day (and maybe you try to do this).

Still, when it is very hot, you should increase the amount of fluids you drink, as the temperatures make you sweat more. Therefore, you become dehydrated faster, even if you do not exercise.

If you are hydrated and you are not thirsty, you will probably sleep better. We also recommend that you place a glass or bottle of water next to the bed on your bedside table, in case you want to drink it early in the morning.

Keep the bedroom cool

A useful sleeping tip in the heat is to keep the temperature at least below 25 degrees.

If you do not have air conditioning, there are creative ways to cool a room. For example, turn on a fan and put an ice bucket in front of it.

We also recommend that you do not open the blinds or windows during the day. Only do this in the morning.

Eat light evening meals

It is true that during the summer we eat less and the menu is lighter. We prefer salads and vegetables instead of soups and hot foods.

But we must also eat less food if we want to get a good night’s sleep.

Choose fresh fruit, yoghurt, ice cream, juices and smoothies before going to bed. They will also help you maintain fluid balance if you are not a person who drinks a lot of water.

Avoid eating large amounts of food that is very strong or spicy.

It is not a good idea to drink coffee or soda with caffeine that stimulates the body.

And finally, being careful with your alcohol intake is a good sleeping tip in the heat!

Do not exercise in the evening

Physical activity is necessary all year round, but in the summer you need to pay attention to the time you exercise. If you run, bike, or exercise, it is better to do it in the morning.

You can not exercise in the morning? Just do not wait until the end of the day. It is recommended to exercise at least 3 or 4 hours before going to bed.

There is a belief that exercise helps us sleep, but in reality it stimulates the body.

Because of this we are physically tired, but we can not sleep. If you want to take a walk after dinner, you have to wait a while before going to bed.

How should you dress?

Sleeping naked is not a good idea, because body temperature drops in the early hours of the morning and the next day we can wake up with a cold or muscle aches.

Instead, you should  choose a lightweight pajamas made of cotton if possible.

Also pay attention to bedding and pillows, because in many cases they generate heat, or they make us sweat even more. The best choice is always cotton, not synthetic satin or silk.

Some people choose to moisten the bedding before going to bed, but this is not a good idea. Remember that moisture that dries on your body has the potential to make you sick.

We recommend that you sleep alone or on the sides of the bed if you sleep with a partner. You can also lay a mattress or something soft on the floor, since the floor is always cooler.

Take lukewarm showers

Some people try to sleep in the bath with cold water. This is not advisable for several reasons. For example , we may get sick or there may be an accident.

What you can do, however, is take a lukewarm shower just before going to bed.

Use lukewarm water instead of cold water so that the body does not care about the temperature difference.

Turn off all lights and appliances

This not only reduces the temperature in the bedroom, but also helps us to relax so that we can sleep better. This is a good idea at any time of the year.

Electrical devices should also be put into standby or hibernation mode, as they continue to radiate heat and use energy.

Replace incandescent bulbs with those that use less energy or halogen bulbs to save energy while not heating the environment.

Apply wet compresses

Shortly before going to bed, use a washcloth with lukewarm water to warm sensitive areas. This will be the back of the neck, face and forearms. You will start to feel relieved immediately.

This is due to the fact that cold triggers a process called vasoconstriction which is related to temperature.

Some more interesting sleeping tips in the heat are to rest when it is very hot by taking a nap in the afternoon and drinking a cold infusion of chamomile, passion flower or lavender to reduce anxiety and stress.