Sleep well when it's hot
Sleeping well in hot weather is a real challenge. The body needs to be in a cool environment to rest, and remains alert when this is not the case. Sleep then becomes lighter, and waking up more frequently.
Sleep is not a subject to neglect, it is essential to stay healthy and in a good mood.
Why is it difficult to sleep when it's hot?
During a normal night's sleep , body temperature drops from the moment you fall asleep until it reaches a low point of 36 degrees around 3-4am.
When it is hot, the body must work to get rid of excess heat and maintain its normal temperature. To do this, the heart rate increases to accelerate blood circulation in the external parts of the body and skin, so as to eliminate excess heat into the environment through sweating.
In order to reduce the internal temperature, the body begins a strong physiological activity, different from the rest that precedes falling asleep.
Sleeping too covered or a room temperature that is too high can interfere with falling asleep and the quality of sleep. The body temperature is not able to decrease and can make falling asleep more difficult.
By disrupting normal sleep cycles, heat can also cause nighttime awakenings, often causing severe insomnia.
Fortunately, a few simple tips prove effective in maintaining quality sleep despite the heat.
Tips for sleeping better when it's hot
Here are some tips to help you sleep better, keeping your bed cool and the environment at room temperature when it's hot:
- Lower body temperature: Using a water spray on your body and face can help cool you down and lower your body temperature. Ice packs to cool your forehead, hands and feet are just as effective. A warm shower, not too cold, can also help regulate your body temperature.
- Choosing the right clothes: in case of high heat, it is advisable to wear clothes made of natural fibers such as cotton or linen, which absorb sweat well and allow the skin to breathe. You can also sleep naked, but it is recommended to cover yourself with a sheet because, during the night, the body does not regulate its temperature. Of course, when it is very hot during summer nights, you should remove the duvets and blankets, and keep only a sheet to cover yourself.
- Eat light in the evening: the body already has a lot of work to do to manage the heat, so it is essential to facilitate digestion to get a good night's sleep. In the evening, it is better to choose a light and cold meal, based on raw vegetables and fruits, cold soups or sorbets that allow you to hydrate well. Red meats and grilled meats, whose proteins are not easy for our body to digest, should be avoided. In addition, when it is very hot, it is not recommended to drink sugary diuretic sodas or alcoholic beverages because they accelerate the dehydration of the body.
- Drink plenty of water, even at night: it is just as important to hydrate during the day as it is at night. Indeed, exposure to heat naturally increases the body temperature and sweating allows you to cool down and lower the temperature to a normal threshold. In order to compensate for water loss due to evaporation, it is therefore essential to drink enough water. It is advisable to leave a bottle of water in your bedroom, near the bed, to be able to hydrate yourself at any time of the night. Be careful, however, not to drink water that is too cold during periods of extreme heat because this can cause a drop in body temperature, which will then try to warm up even more.
- Refresh your bed: to refresh your bed before sleeping, especially during heat waves and extreme heat, there are a few tips. You can put your pillow in the refrigerator during the day and take it out in the evening before going to bed. Or, you can place refrigerated bags that have been frozen beforehand directly on the bed. However, you must ensure that they are airtight so as not to flood the bed with water. Finally, you can also use a classic hot water bottle, very popular in winter to keep warm, by filling it with iced water.
- Maintain a cool sleeping environment: Bedroom windows can be left open at night, only if the outside air is cooler than the inside air. You can also use a fan to circulate the air, or an air conditioner to provide a feeling of freshness. However, the airflow should not be directed directly at you, as this could cause you to get sick. In hot weather, it is advisable to keep windows and shutters closed during the day, especially in rooms that get the sun.
- Invest in cooling bedding: good bedding is essential for sleeping well. There are cooling pillows, pillow covers and mattress toppers, made of gel that keeps the cold, or foam that acts as a refrigerant when in contact with water. Remaining cool for several hours, they make it easier to fall asleep and are useful for limiting perspiration. There are also air-conditioned mattress toppers that plug into an electrical outlet.
- Take herbal supplements that help with relaxation: herbal supplements that help with relaxation and can be a great help in helping you fall asleep and sleep better when it's too hot.
Délicure offers sleep gummies , rich in plants, vegan, natural and made in France. They contain plants (passion flower, linden and poppy), vitamins (B5 and B6) and melatonin (sleep hormone). This combination of active ingredients helps promote relaxation, reduce the time it takes to fall asleep and benefit from restorative and better quality sleep.
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