how to sleep well in summer – tabletjankari

how to sleep well in summer – tabletjankari

 

 

how to sleep well in summer Sleeping in hot weather can be difficult because your body needs to be cool and rested in order to have a restful sleep. The higher the heat, the harder it is.

But there are certain things that can help you get the kind of sleep that leaves you feeling refreshed the next day, even in the heat.

It is important to understand why high temperature affects your sleep.

Why is it more difficult to sleep in summer?

Research shows that there is an ideal temperature for sleep. It is around 18C (65F) or slightly lower. You may experience a more turbulent night if the room you’re in has an ambient temperature of 24C or higher.

This happens because your body temperature naturally drops when you go to sleep, and drops further during the night. When you are asleep, your body temperature can be 1 to 2 degrees lower than when you are awake.

But if the temperature in the room is too high, it can affect the body’s ability to cool down to the ideal sleeping temperature, which can make your body restless and make it difficult to fall asleep.

If your body is too warm, you may not experience enough deep sleep, which is an important phase of your sleep cycle, which can leave you feeling tired and less alert during the next day.

How to get to sleep in the summer heat

make the bedroom cool

Pay attention to your bedroom environment – have you chosen the coolest part of the house to sleep in?

Warm air goes out, so if you live in a 2 story house the coldest room you might find is downstairs. Consider putting a bed there.

Keep a thermometer in the room you sleep in and check it before you go to sleep to see how cool the room needs to be – remember the best temperature to sleep is around 18 degrees C.

If the thermometer shows 24 degrees C or higher at bedtime, there are things you can do to lower the temperature in the room.

For example, you can close the windows, doors, and curtains in your bedroom in the morning when it’s cooler and keep them closed until nightfall. This will help prevent the temperature in your bedroom from rising during the day as the temperature outside rises.

Right before bed, when the temperature outside is cooler, open your bedroom windows and doors to let air in – this will help cool the room.

Air conditioning or a ceiling fan can help lower the room temperature, but if you don’t have one, you can place a bowl of ice in front of a free-standing fan to circulate cool air in the room.

If you have more than 1 fan, use them as this will keep the air moving even more. Invest in a quieter fan if you can so the noise won’t disturb your sleep.

keep your cool

It is important to keep your body temperature as cool as possible during the day and evening.

Taking a lukewarm (not hot) bath or shower before bed can help lower the temperature of your skin and body.

You can apply a cool, damp cloth or ice pack to certain parts of your body, such as your armpits, your neck or your groin, as this is where your blood runs closer to the surface of the skin. It can also help in cooling down your body temperature.

You should also avoid exercising at least 2-3 hours before bedtime as physical activity increases your body temperature.

Alcohol or food and drinks that contain caffeine (energy drinks, coffee) before sleep can interfere with sleep and make you more dehydrated. By not doing so, you can stay hydrated and get a better sleep.

How to stay cool while sleeping

Getting a good night’s sleep means staying cool all night, not just right before bed.

To do this, swap out any heavy blankets or bedding for thin sheets made from natural fabrics like cotton. This will help air circulate under the sheet, keeping your body cool.

The clothes you wear while sleeping should ideally be loose-fitting and made of natural fabrics, as this will help cool your skin.

Since hydration is important, keep a glass of water with you in bed in case you feel hot at night. Try not to drink too much water just before bed as this will increase your chances of needing to go to the toilet during the night.

If you have a room fan that isn’t too noisy, keep it on at night and open any interior doors to allow air to flow into the room.

Keep a regular bedtime

If you have a bedtime routine (

bedtime routine

), then follow it. Going to bed and waking up at the same times each day can help regulate your body’s internal body clock, making it easier to fall asleep.

After creating a cool environment for sleep, certain lifestyle changes can also help ensure you get the best possible sleep.

the best sleep possible

) are taking.