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Fit through the heat: simple tips for healthy sleep in the current summer night heat


These tricks help you fall asleep

In long heat periods, ventilation in the evening often no longer has a refreshing effect. So that you can get through the summer well rested, we have put together the best tricks for a good night's sleep at high temperatures.

1. The right sleeping clothes

Choosing the right sleepwear for you at night is crucial for a good night's sleep. It's best to choose breathable fabrics that don't fit snugly. Functional underwear is also suitable because it dissipates body heat and moisture, keeping your body dry and comparatively cool. If you feel comfortable with it, you can also sleep undressed - nobody will blame you in summer temperatures!

Use thinner mattresses and blankets in summer to effectively prevent heat from being stored in bed. Select special summer blankets from specialist retailers. As a cheaper alternative, you can only use the blanket cover.

Again and again you read the tip to put your clothes or bedding in the fridge or freezer before sleeping. The sleep researcher Dr. Andreas Blau, however, urgently. As pleasant as the effect may be at first, the risk that the fabric will become too moist or too cold and feel uncomfortable is simply too great. It could also happen that the fabric gets clammy and thereby inhibits the transport of heat out of the body. As a result, your night will be even warmer and more restless.

2. Ventilate well

Leave the windows locked during the day. Pull the curtains shut or lower the blinds. The less solar radiation you let into the rooms, the less heat can accumulate inside. Feel free to use fans and air conditioners to cool down inside the apartment.

Do not open the windows until shortly before going to bed to let the cooled air in. But lock the room doors. Drafts can cause a cold. In many hot regions of the world, this phenomenon is called “summer cough”, which is caused by excessive air conditioning. For the same reason, you should turn off fans and air conditioners overnight. Even if you feel well protected from the draft by the blanket: You could detach yourself from it overnight by moving during sleep and thus expose yourself to the drafts.

3. Drink and eat properly

It is generally known that adequate hydration is essential, especially at high temperatures. However, you should avoid drinking too much in the evening so that you don't have to interrupt your sleep to go to the toilet. Otherwise you run the risk of not being able to fall asleep again due to the accumulated heat. For the same reason, you should largely avoid alcoholic beverages. In addition to the increased urge to urinate, this leads to a shallow, light sleep that is not really relaxing and from which you could easily wake up. Also avoid greasy, heavy foods!

Tip: Because of the excessive sweating, your electrolyte balance goes down. To refill it, add a dash of apple cider vinegar and a small pinch of salt to a large glass of water and drink it.

4. No cold shower

Taking a cold shower before going to bed is a seductive thought. However, someone you shouldn't give in to, knows Dr. Alexander Blau. Because the cold water contracts your vessels and the heat circulation in the body is disturbed. It is better to sleep after a changing shower. Start with cold water and finish with warm water.

5. Avoid long lying down

If you are still awake half an hour after going to bed, get up and do something else. For example, read something else, listen to soothing music or drink an herbal tea made from lemon balm, valerian or lavender. Keep away from PC, TV and smartphone. The blue light lowers the sleep hormone melatonin and prevents you from getting tired. (fs)

Author and source information


Video: UK heatwave: Five tips on how to sleep in the heat. ITV News (August 2020).