Sleep When it's Very Hot – Helpful Tricks

In order to be able to sleep when it's very hot and to be well rested, it is fundamental that we are sufficiently hydrated and we avoid heavy evening meals. Learn more in this article!
Sleep When it's Very Hot – Helpful Tricks

Last update: 26 February, 2019

We love summer days because we can go to the beach, the pool or just lie out in the sun to get the best tan. But how do we sleep when it’s very hot?

The problem starts at night when we want to sleep. It seems impossible!

Don’t worry. Here are a few very interesting solutions to help you be able to sleep when it’s very hot. We’ll talk about these in this article.

Summer and sleep: an impossible combination?

One of the most frequently asked questions about hot weather is: What can we do to be able to sleep? Getting rest when the temperature is 80 degrees plus seems like mission impossible.

When the temperatures are high, it affects our biological rhythm, and in turn, changes the normal structure of sleep.

Drinking a lot of water to sleep when it’s very hot

Of course, you probably already know that you should drink 2 liters of water a day (and maybe you try to do this).

Nevertheless, when it’s very hot, you should increase the amount of liquids that you drink, since the temperatures make you perspire more. Therefore, you become dehydrated faster even if you don’t exercise.

If you’re hydrated and you’re not thirsty, you will probably sleep better. Also, we recommend that you leave a glass or bottle of water beside your bed on your nightstand in case you want to drink it in the early hours of the morning.

Keep the bedroom cool

It’s not necessary to turn the bedroom into a freezer, but at least keep the temperature at less than 79 degrees.

If you don’t have air conditioning, there are creative ways to cool a room. For example,  turn on a fan and put a container of ice cubes in front of it.

We also advise during the day that you don’t open the blinds or the windows. Only do this in the early hours of the morning.

Eat light evening meals

It’s true that during the summer we eat less and the menu is lighter. We prefer salads and vegetables rather than soups and cooked foods.

However, we also need to eat less food if we want to sleep when it’s very hot.

Opt for fresh fruits, yogurt, ice cream, juices and smoothies before going to bed. These will also help you hydrate if you aren’t a person who drinks a lot of water.

Avoid eating large amounts of foods that are very spicy or seasoned.

It’s not a good idea to drink coffee or sodas with caffeine that stimulate the body.

Finally, be careful with alcohol consumption!

Don’t exercise in the afternoon

Physical activity is necessary throughout the entire year, but during the summer you have to take into account the time that you exercise. If we run, ride bicycles, or do any exercise, it’s better to do it in the morning.

Can’t exercise in the morning? Then don’t wait until the end of the day. It’s advisable to exercise at least 3 or 4 hours before going to sleep.

There is a belief that exercise helps us sleep, but in reality, it stimulates the body.

Because of this, we are physically tired, but we can’t sleep when it’s very hot.  If you want to take a walk after dinner, you need to wait awhile before going to bed.

How to dress

Sleeping nude is not totally a good idea, because body temperature goes down in the early hours of the morning and the next day we may wake up with a cold or muscular pain.

Instead, choose light pajamas made of cotton if possible.

Also, pay attention to the sheets and pillow, because in many cases they generate heat or they make us perspire even more.  The best choice is always cotton, not satin or silk.

Some people choose to wet the sheets before going to bed, but this is not a good idea. Remember that moisture that dries on your body has the possibility of making you sick.

We recommend that you sleep alone or on the sides of the bed if you sleep with a partner. You can also put a cot or something soft on the floor, since the floor is always cooler.

Take lukewarm showers

Some people try to sleep in a bath tub with ice water. This is not advisable for several reasons. For example, we can become ill or have an accident.

However, what we are able to do is take a lukewarm shower just before going to bed.

Use tepid water instead of cold water so that the body doesn’t mind the difference in temperature.

Turn off all of the lights and appliances

This not only reduces the temperature of the bedroom, but also helps us relax so that we can sleep better. This is a good idea any time of the year.

Electric devices should also be set on standby or sleep mode, since they continue to emit heat and use energy.

Substitute incandescent bulbs for those that use less energy or fluorescent bulbs to save electricity and keep your immediate surroundings cool. This will help you sleep when it’s very hot.

Apply wet compresses

Shortly before going to sleep, apply washcloths with lukewarm water to heat sensitive areas. This would be the back of the neck, the face and underarms. You will start to feel relieved instantly.

This is due to the fact that the cold triggers a process called vasoconstriction–the narrowing of the blood vessels resulting from contraction of the muscular wall of the vessels. This is linked to temperature.

Some more interesting advice is to rest when it is very hot by taking a short nap in the afternoon and drinking a cold infusion of chamomile, passion flower or lavender to reduce anxiety and stress.

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