For many, heat and sleep are like oil and water: no matter how many turns (in bed), they do not mix. With these 20 tips from a sleep expert, you can have a restful night in the middle of a heat wave.
Just as the days will be very hot, the nights will also tend to follow the same pattern.
With this in mind, many of us will likely struggle to get a restful night’s sleep without constantly waking up hot. According to experts, the ideal bedroom temperature at bedtime should not exceed 22ºC, and the head should be cooler than the rest of the body.
How can you achieve a restful night’s sleep? We give you 14 tips to achieve it:
- Put the sheets in the freezer for a few minutes inside a plastic bag. Use the cooling mattress protector and mattress pad. If you need more space in the fridge or freezer, choose to put only the pillowcase.
- Fill a hot water bottle with ice water and take it to bed. You can even place it on strategic points to cool down the body, such as the knees, ankles, wrists, neck, groin, or elbows. A bottle of ice water serves as an alternative to the bag.
- Use an aloe vera after-sun moisturizing cream before bed, preferably previously refrigerated.
- Fill an old perfume bottle with fresh water and keep it on your bedside table to spray yourself when needed.
- Wear pajamas and cotton and bamboo sheets, not too thick. Bamboo is a permeable material, allowing for a more efficient heat release. There are two sizes available, including the king and bamboo sheets queen.
- Make sure you eat only a little protein during hot days. Protein can increase metabolic rate by up to 30%, which in turn can increase body temperature.
- Dinner spicy food. Spicy food makes the body sweat and consequently become colder. And for a better effect, try to have dinner at least 3 hours before bedtime.
- Exercise in the morning instead of late afternoon or evening. In this way, it prevents the body from overheating when bedtime approaches.
- If you prefer to shower at night, do it with lukewarm water, so your body temperature drops slightly. But be careful, do not bathe in cold water: the sudden cold will make the body react oppositely, preserving the heat.
- Contrary to popular belief, you should keep the windows closed in order to keep the house cool. During a very hot day, the open window will only allow the hot air from the street to enter the house, heating it even more.
- Use as few lamps and electrical appliances as possible in the bedroom, as these produce heat.
- Keep your feet cool, whether uncovered or in contact with anything cold.
- Stay hydrated during the day, but don’t drink too much water at night. A small bottle of water before bed is enough to keep you hydrated.
- Put a mint ointment on your chest and forehead before sleep or if you wake up late at night. The cool effect will make you fall asleep better.
As long as temperatures remain high, these 14 suggestions will make you feel cooler and more comfortable, at least overnight. During the day, you will have to face the heat again, but you don’t have to face the tiredness caused by it.
