Sleep well when it's hot
Sleeping well in hot weather is a real challenge. Indeed, 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 awakenings more frequent.
Sleep is not a subject to neglect, it is essential to stay in good health and in a good mood.
Why is it difficult to sleep when it's hot?
During a normal night's sleep , body temperature drops after falling asleep, reaching a low point of 36 degrees around 3-4 a.m.
When it's hot, the body has to work to release 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 in the environment through sweating.
In order to reduce the internal temperature, the body thus begins a strong physiological activity, different from the rest which precedes falling asleep.
Sleeping too covered or an ambient temperature that is too high can affect falling asleep and the quality of sleep. The body temperature is not able 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 prove to be effective in preserving quality sleep despite the heat.
Tips for sleeping better when it's hot
Here are some tips to apply to sleep better, keep the bed cool and the environment at room temperature when it is hot:
- Lower body temperature: using a water spray on the body and face helps to cool down and lower body temperature. Ice water bags to cool the forehead, hands and feet are just as effective. A warm shower, not too cold, can also help regulate body temperature.
- Choose 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 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. Obviously, when it is very hot during summer nights, you must remove the duvets and blankets, and only keep a sheet to cover yourself.
- Eat light in the evening: the body already has a lot of work 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 opt for a light, cold meal, based on raw vegetables and fruits, cold soups or even sorbets which allow you to hydrate well. Red meats and grilled meats, whose proteins are not easy to digest by our body, should be avoided. In addition, when it is very hot, it is not recommended to drink sugary diuretic sodas or alcoholic drinks because they accelerate dehydration of the body.
- Drink plenty of water, even at night: it is equally important to hydrate during the day and at night. Indeed, exposure to heat naturally increases body temperature and sweating allows you to cool down and lower your 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, so that you can hydrate at any time of the night. Be careful, however, that you should not drink water that is too cold during periods of extreme heat as this can cause a drop in body temperature, which will then try to warm up even more.
- Cool your bed: to cool your bed before sleeping, particularly during heat waves and hot weather, there are a few tips. You can place your pillow in the refrigerator during the day and take it out in the evening before going to bed. Or, refrigerated bags that have been previously frozen can be placed 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 ice 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 air flow should not be directed directly towards you at the risk of falling ill. During periods of extreme heat, it is advisable to keep windows and shutters closed during the day, particularly in rooms that receive sunlight.
- Invest in refreshing bedding: good bedding is essential for sleeping well. There are in particular pillows, on pillows and cooling mattress toppers, composed of gel which keeps the cold, or a foam which acts as a refrigerant on contact with water. Remaining fresh for several hours, they make it easier to fall asleep and are useful in limiting sweating. There are also air-conditioned mattress toppers that can be plugged into an electrical outlet.
- Take food supplements based on relaxing plants: food supplements based on relaxing and relaxing plants can be of great help in helping you fall asleep and sleep better when it is too hot.
Délicure offers sleep gummies , rich in plants, vegan, natural and made in France. They contain plants (passiflora, 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 better quality sleep.