Sleep in the heat: life hacks for a comfortable stay

In summer, bright Nights, heat, and early dawns interfere with sleep. This year it is incredibly aggressive – in the central part of Asia & other countries, there is abnormal heat. This weather changes our biorhythms and affects sleep. How to sleep on a hot summer night?

Summer insomnia is common. Our body is designed to fall asleep, and the body temperature must decrease. Coolness contributes to sound and complete sleep. If the air temperature exceeds 28 degrees, any rooms without air conditioners are very overheated and do not have time to cool down by night. And in a hot room, it is hard to fall asleep and almost impossible to sleep soundly. What to do to help yourself?

Why do we sleep worse in summer and the heat?

According to scientists, the heart and circulatory system in the heat work to the limit: they pump blood to cool the limbs. This can worsen overall well-being.

Another important fact: during the phase of REM sleep (it’s a few minutes every 1.5 hours), we turn off the sweating mechanism. Namely, sweat performs the function of “climate control” in the body. Every hour and a half, the body turns off its temperature regulation function and becomes less resistant to high external temperatures. Because of this, superficial sleep alternates with periods of wakefulness, a person can wake up five times a night, and in the morning, he feels overwhelmed.

In addition to the heat, daylight hours are lengthened in summer. And darkness is essential for falling asleep and producing melatonin. If the bedroom is hot, stuffy, and light, you can not count on sound sleep. And if you manage to fall asleep quickly in the evening, early dawn can wake you up even before the alarm rings.

How to set up sleep despite the heat

The ideal option is to install an air conditioner at home. With it, you can create an optimal microclimate, live peacefully, sleep, and enjoy the summer. If there is no air conditioning yet, we recommend that you cool down and create comfort in other available ways.

Here are some hacks:

  • Check that all heat sources are turned off: heated towel rails, underfloor heating.
  • Limit exposure to heat and bright light from outside. You can hide from the scorching rays behind thick curtains or light-proof screens if the windows face the sunny side. Create artificial darkness as evening falls.
  • Ventilate the room. Open windows all night, and arrange cross-ventilation. The more air in the bedroom, the better you will feel and easier to fall asleep.
  • Choose to bed made from natural fabrics. Cotton and linen create a feeling of coolness on the body’s surface. If you are “hot from the bed,” despite the raw linen, pay attention to the upholstery of the mattress or the protective cover put on it. Perhaps the upholstery is made of synthetics, or the waterproof cover does not breathe. In this case, it is worth adding a dense topper (pad) made of natural fabrics to the mattress – it will not allow the synthetics of the bed to heat you from below.
  • Now the most obscure advice. A few minutes before bedtime, you need to take a hot (not warm, but hot) shower for five to seven minutes. You will artificially overheat, and in response to such an impact, thermoregulation mechanisms will actively start, which will begin to bring the temperature back to normal. Body temperature will drop about half a degree lower than usual. This is enough to initiate the processes of the onset of sleep.

Summer sleep can be interfered with by seasonal factors. First of all, it is the heat and early dawns. Light acts on the eye’s retina even through closed eyelids, giving the brain a signal about the onset of the morning. But if dawn wakes you up earlier than usual, and you feel good during the day, you should not try to prolong your sleep artificially. A slight physiological decrease in the need for sleep in the summer is expected.

Another thing is abnormal heat. It is essential to understand that heat is not just discomfort. Usually, body temperature drops before sleep, which triggers other processes associated with falling asleep. The heat prevents the internal temperature from falling and delays it, so we may have trouble falling asleep in the summer. It would help if you did everything that depends on you to sleep soundly and get enough sleep despite the weather. And if not everyone can solve the issue of air conditioning, then a hot shower before bedtime is a public option.

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