How to sleep when the weather is too hot?
What should be considered for healthy sleep in hot weather?
If the high temperatures of the current summer make you stay up all night, don't worry, you are not alone. Temperature has a great effect on our sleep quality; because body temperature begins to fall asleep - the deeper we sleep, the lower the body temperature. Getting rid of the heat load we accumulate throughout the day is part of the process that allows us to sleep.
The solution is, of course, air conditioning. If you don't have such an option, we have a few suggestions to cool you down:
1- For plenty of water
Sweating is one of the ways of cooling the body; but your sweating mechanism needs enough water in your body to really work. So you should be careful to drink lots of water. Some people avoid taking liquids before going to bed in order to avoid waking up with the need for toilets at night; but no need to worry much. Because the whole process of sweating is not only cooling you; it will also reduce your toilet needs.
2- Avoid ice bath
The shower, taken with icy water, is unfortunately not the best way to cool off. Even if your body needs cooling, when your hands and feet quickly become very cold, your blood vessels narrow and trap heat. A warm, room-temperature shower will help you get rid of heat by opening your blood vessels.
3- Provide ventilation
Use the ventilator - in a strategic way. You can create circulation with cool air near the floor or by placing it near the window.
4- Stay low
Hot air rises. So sleep as close to the floor as possible. If you live in a multi-storey house, try sleeping on the lowest floor or in the basement where the temperature is a few degrees lower. Can't you go down? Sleeping on the floor can help you relax.
5- Let your mattress rest a little
Your pillow can be like a dream; but on super hot nights, your pillow is a cracker. Thick mattresses tend to maintain body temperature. You probably won't change your mattress for a couple of hot summer nights; however, if you tend to warm up while sleeping, consider this issue when choosing your next mattress. And if you're going to try to lie down on warm nights, choose a thin pillow to let your body heat escape.
6- Wear plenty and light
Yes, quite obvious; but still worth repeating. Because the wrong clothes that should be worn while sleeping can be one of the reasons that determine waking up sweaty. Fabrics made from abundant, lightweight and natural materials are the best choice to absorb sweat.
7- Exercise early
If your schedule is available, take your training session a little early. There is a lot of evidence that regular exercise is great for sleep. However, exercising close to sleep - especially in hot and humid weather - increases body temperature even further. Therefore, the body should create a greater reduction in the ideal sleep temperature.
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