2024-05-02 12:45:00
There are many reasons that can keep you awake: a film that is too violent, a very gripping book, a late workout, a coffee at the end of the day… But the most frustrating of them is undoubtedly a room too hot. To help you fall asleep, it is recommended to maintain a temperature of around 19°C in your bedroom. Unless you have installed an air conditioning system in this room, you might as well say that this is a mission impossible in times of heatwave.
Restful sleep is essential to stay healthy and in a good mood. But heatwave episodes will probably increase due to global warming over the next few years. What can you do to avoid spending your summer nights tossing and turning for hours in your bed when it’s hot? Follow our advice to transform this uncomfortable moment in… a relatively tolerable situation.
Light dinner when it’s too hot
The larger the meal, the longer digestion takes place. So, especially in summer, it is recommended to avoid foods that are too heavy at evening meals. And for good reason, while it digests, your body releases heat. It is therefore better to avoid fried foods, pastries and cheese-based dishes, in favor of salads and summer fruits. You will feel even better when you find the arms of Morpheus once more.
Block the sun when it’s 30 degrees
Nearly a third of the heat in your home passes through the windows. If it’s hotter outside than inside, lower the blinds or close the shutters and windows during the day. This simple action helps keep the air fresh inside your home. Plunging the room into darkness allows, among other things, to promotefalling asleep.
Cool the bedroom to feel less hot at night
If it is therefore advisable to keep the shutters closed during the day, it is important to ventilate your home when it is cooler, that is to say in the evening or at the start of the night (without sleeping all night with the windows open). To suspend a wet sheet on the windowsill brings a real feeling of freshness. Just remember to close it properly before the morning light appears.
To reduce the temperature in your room, you can use a fan to circulate the air. Some people also enjoy white noise of this device, which helps them fall asleep quickly. The only problem is that using an electric fan in extremely hot conditions is sometimes ineffective. In this case, place a ice tray in the axis of the device may be a good idea. The air in your room should still cool down a little.
Also be careful not to put it too hard! For an adult, the indoor temperature should fluctuate between 16 and 19°C.
Also be careful if you are prone to allergies, asthma or hay fever. Indeed, sleeping with a fan can be bad for some people. It also contributes to dry skin, sinuses and eyes.
Cool the bed when you’re too hot at night
Place your sheets and pillowcases in a plastic bag and then place it in a freezer for a few minutes.Another tip: before going to bed, drop a hot water bottle full of water in the refrigerator, then place it in the bed at the level of your feet. To avoid overheating your bed, choose 100% cotton sheets, rather than silk or polyester, because this fabric is more breathable. Also remember not to wear pajamas that are too hot.
Change mattress
If your attempts to cool your bed aren’t working, it might be your problem mattress. Some types, such as those in mousse, are warmer than those with springs. Sometimes it might be worth changing.
Also know that some mattresses have two sides: one for summer and the other for winter. So, as soon as it gets hot, don’t forget to turn your mattress right side out.
Cool the body in the event of a heatwave
Taking a cool shower before bed can help you reduce your body temperature and help you fall asleep. You can simply slip a damp towel into your bed or just before going to bed. This will provide a feeling of freshness to your body. In addition, the cold activates blood circulation, and your legs will be lighter. You can also place a cold compress on your forehead.
Stay hydrated
With extreme heat, you need to help your body maintain a temperature of 37°C. For this, only one piece of advice: hydration, because your body loses water through sweating.
Hot temperatures make you thirsty and getting out of bed to drink water interrupts your night’s sleep. Make sure be well hydrated before going to bed and keep a bottle or glass of water near your bed to minimize the need to get up.
Remember that water is your best ally. It is not recommended to drink sugary sodas or industrial fruit juices.
Sleeping alone during very hot nights
If you share a bed with your partner, this additional body heat can affect the quality of your sleep. Consider having a separate room during the heatwave. Another advantage: you avoid possible snoring and involuntary kicking.
Relax to sleep well
Before going to bed, take thirty minutes to relax. You can listen to soft music or immerse yourself in your favorite book. Take a break and take some time for yourself!
Last advice, try to limit the use of electrical appliances in the evening (lighting, TV, computer, etc.) in order to reduce energy input and therefore heat.
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