It is no secret to anyone that the heat in summer interferes with sleep. Even if you're a heat lover and like to sleep snugly wrapped in thick pajamas, high temperatures at night actually interfere with the body and sleep mechanisms.
Sleeping on hot summer nights can turn into a nightmare when temperatures are particularly high. Frequent awakenings, night sweats, dizziness, thirst are just some of the problems you may face.
How to make the atmosphere in the bedroom more conducive to sleep in the summer? Here's how you can sleep easier in the heat.
1. Try not to let any sunlight enter the room
Use blinds or thick blackout curtains to block light from entering the bedroom. Keep the curtains down throughout the day to provide insulation from the sun's rays. This will help your bedroom stay cooler.
2. Put away the bedding
If you use blankets, even in the summer, try to put them in the closet and not leave them on the bed. This way you will protect them from heating up during the day. Taking them out of the cupboard or wardrobe at night before going to bed will have cooler duvets.
3. Don't exercise before bed
If you exercise late at night before going to bed because you don't have time in the rest of the day, it's not a good idea in the summer. Exercising in the evening raises the internal temperature and thus actually slows down and delays the mechanisms of sleep until the body cools down sufficiently. It will be much harder for you to fall asleep after a workout, and you are also more likely to wake up frequently during the night.
4. Choose the right fabrics for bed linen
Artificial fabrics are the most inappropriate in summer. Cotton fabrics are more suitable because they are natural and absorb sweat. But they are also not the ideal option. It is best to use satin or silk. They create an additional cooling effect that predisposes the body to sleep and contributes to the release of melatonin, the sleep hormone.
5. Use a fan
If you don't have air conditioning, use a fan. Be sure not to point the jet directly at you, as this poses dangers of neuralgia, cramps, even worse, muscle spasms and facial contortions. Aim the jet indirectly so that it moves the air in the room but does not come directly at your body. On the hottest nights, you can place a bowl of ice in front of the fan. So the stream will be even cooler while the ice melts.
6. Pay attention to the sleeping position
Sleep position also has a big impact on whether you'll cool your body down or help it overheat. Sleeping curled up in a ball like a baby's pose increases body temperature. The more touched surfaces there are, the more the body heats up. Conversely, sleeping on your back with your arms and legs spread will cool your body.
7. Stay away from your partner or pets
In winter, when it's cold, it's nice to cuddle with your loved one or pet. But in summer this is not a good idea. In this way, you overheat your body and interfere with sleep. Try to lie at some distance.