Sleeping well in hot weather is not easy. When the heat invades the entire apartment and the hot air stagnates in the room without giving any chance to a possible flow of refreshing air, sleep is not expected.
Here are some tips for sleeping well despite the heat:
1 - Adapt your schedule to the rhythm of the summer
Depending on where you live, you may need to adapt your lifestyle to the meteorological and thermal conditions imposed by summer: meals, sleep, physical activities, work. This usually means getting up and going to bed earlier by giving the body a break during the hottest hours of the day: the famous nap. This makes it possible not to tire the body unnecessarily and at the same time not to alter the sleep cycles, if this nap is short (15 to 20 minutes).
2 - Drink more water and less caffeine
During hot days, drinking enough is more than ever essential: be sure to increase your fluid intake, ideally in water! Experts recommend drinking between 2 and 3 liters per day - but moderately during the two hours before bedtime (to avoid getting up to pee in the middle of the night, which disrupts sleep). For better sleeping in warm weather, it is not recommended to consume drinks containing caffeine or alcohol at the end of the day, because these two substances modify the phase of deep sleep.
3 - Ventilate the room before sleeping
To refresh the apartment and the room in particular, it is advisable to keep windows, shutters and blinds closed during the day. It's the evening, when temperatures finally drop, that you have to open the windows and ventilate to release the accumulated heat during the day. The morning hours are also conducive to air and give a cool shot in the room.
4 - Avoid physical exertion (sport) in the afternoon
Physical activities requiring a great physical effort are strongly discouraged during the hottest hours of the day (between 11 am and 4 pm in particular). In hot weather, it is recommended to shift sports activities rather early in the morning. In order to sleep well, also avoid playing sports in the 3 hours before bedtime: the sport increases the body temperature and releases adrenaline, a stimulating substance.
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5 - Eat light!
This applies for the whole year, but in summer it is essential. Favor the light meals and avoid too spicy and fatty foods, because they slow the digestion and increase the body temperature ... in short: they do not promote the sleep! Especially in summer, meals rich in water, fruits and vegetables are recommended, to take if possible early (about 2 to 3 hours before bedtime).
6 - Do not abuse the air conditioning!
There are many myths about the various disadvantages of air conditioning: it causes colds, sore throat, etc. But used correctly, the air conditioning has none of these negative effects: it suffices to maintain an ambient temperature between 20 and 25 ° C during the day, and 23 ° C during the night. It is indeed the sudden changes in temperature that can have negative consequences for health.
7 - Prefer the fan!
The fan is a less aggressive option than air conditioning. It does not generate cold air, but stir the air exist, which already provides a relief effect in case of big heat in summer. Our advice: position the fan close to a draft (window, door) or put a bucket (or bottles) filled with cold water or ice in front of the unit to freshen up the ambient air!
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8 - Take a warm shower
Before going to bed, it is advisable to take a shower with warm water to prolong the feeling of freshness in the body. In contrast, a cold shower causes a drop in body temperature and so suddenly that the body reacts by generating more heat.
9 - Choose sheets and nightwear with natural fibers
In summer, prefer bed linen made from natural fibers (cotton, silk, percale, satin). These fabrics allow air circulation and prevent sweat from cooling the body. The same goes for nightwear which must also be light, sufficiently wide and comfortable so as not to clutter sleep.
10 - The remedies of grandmother.
Here are some other tips for sleeping well, to set up easily at home:
- Refresh sheets or pajamas with a spray of water.
- Use tissues or wet tissues to cool the forehead or neck.
- Sleeping on a bamboo mat.
- Sleep with a seed pillow (spelled or buckwheat) that does not retain heat.
- Put the sheets in the freezer (in a plastic bag).
- Sleep on the side.
It's up to you to discover the methods that work for you!
Read also :
> Heat wave: 10 tips not to suffer too much
> Quiz: 14 tips to sleep better!
> Plants for sleeping
> Hypnosis to sleep
> Understanding and treating sleep disorders