Sleep well when it's hot
Sleeping well in extreme heat can be a real challenge. The body needs a cool environment to rest, and it remains alert when it isn't. As a result, sleep becomes lighter, and waking becomes more frequent.
Sleep is not a subject to neglect; it is essential for staying 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 of 36 degrees around 3-4 a.m.
When it's hot, the body must work to eliminate 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, thus eliminating excess heat into the environment through sweating.
In order to reduce internal temperature, the body begins a strong physiological activity, different from the rest that precedes falling asleep.
Sleeping under blankets or in a room temperature that is too high can interfere with falling asleep and the quality of sleep. Your body temperature is unable to decrease and can make it more difficult to fall asleep.
By disrupting normal sleep cycles, heat can also cause nighttime awakenings, often causing severe insomnia.
Fortunately, a few simple tips have proven effective in maintaining quality sleep despite the heat.
Tips for sleeping better in hot weather
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 equally effective. A warm shower, not too cold, can also help regulate body temperature.
- Choosing the right clothing: In hot weather, it is advisable to wear clothing made of natural fibers such as cotton or linen, which absorb perspiration 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 lightly in the evening: The body already has a lot of work to do to manage the heat, so it's essential to facilitate digestion to get a good night's sleep. In the evening, it's best to choose a light, cold meal, based on raw vegetables and fruit, cold soups, or even sorbets, which help keep you well hydrated. Red meats and grilled meats, whose proteins are not easily digested by our bodies, should be avoided. In addition, when it's very hot, it's not recommended to drink sugary diuretic sodas or alcoholic beverages because they accelerate the body's dehydration.
- 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 body temperature, and sweating helps cool you down and lower your temperature to a normal threshold. 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 your bed, so that you can hydrate at any time of the night. Be careful, however, not to drink water that is too cold during periods of extreme heat, as this can cause your body temperature to drop, which will then try to warm up even more.
- Refreshing your bed: To refresh your bed before sleeping, especially during heat waves and extreme heat, there are a few tricks. You can place your pillow in the refrigerator during the day and take it out in the evening before going to bed. Or, you can place previously frozen refrigerated bags directly on the bed. However, you must ensure that they are airtight to avoid flooding 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, but only if the outside air is cooler than the air inside. You can also use a fan to circulate the air, or an air conditioner to provide a cooling sensation. However, the airflow should not be directed directly at you, as this can cause you to become ill. During hot weather, it is advisable to keep windows and shutters closed during the day, especially in rooms that receive sunlight.
- Invest in cooling bedding: Good bedding is essential for a good night's sleep. There are cooling pillows, pillow covers, and mattress toppers made of gel that retains the cold, or foam that acts as a refrigerant when in contact with water. Staying cool for several hours, they make it easier to fall asleep and are useful for reducing perspiration. There are also air-conditioned mattress toppers that plug into an electrical outlet.
- Take relaxing herbal supplements: Relaxing herbal supplements 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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