Summer is the time we love to do all the outdoor activities like bike riding, swimming in pools or beaches, catching up with friends, evening walks, family gatherings, etc. However, as much as we appreciate the pleasant weather, it frequently keeps us awake at night. The buzzing of mosquitoes causes us to toss and turn restlessly, kicking off the blankets. So, why do we sleep poorly in the summer, and how does the heat affect our sleeping patterns? Before falling asleep, our bodies need to cool down by around half a degree or more. When the surrounding is too hot, however, our own natural air-cooling mechanism, which is responsible for lowering our core body temperature, gets disrupted. This is why we have a harder time sleeping during summer. The ideal bedroom temperature is between 16 and 20 degrees Celsius, which is impossible to achieve in the summer. And if we’re hot, our brain may interpret it as a cue to stay awake, especially if we’re acclimated to colder temperatures throughout the year. This is why we have problems sleeping in the summer because it is simply too hot. There are some tips that we can follow to improve our sleep quality in summer time. They are as follows:
Take a warm shower before bed
Take a warm shower before going to bed if you’re feeling overheated. You should not try a cold one because your body will interfere with your efforts by reducing blood flow to your skin. You’ll feel heated again in a few minutes when your blood flow resumes. A warm shower will enhance blood flow to your skin while also increasing heat loss. After that, you can feel clean and relaxed in your bed.
Don’t sleep without sheets and clothes
Sleeping without sheets, even if it sounds sensible at first, is not a smart idea, especially if you sweat a lot at night. The temperature will decrease at night, and it is easy for you to catch a cold if your body is wet. Cover yourself instead with a light cotton sheet. The benefit is that it absorbs moisture, making you feel dry despite sweating, while also ensuring your body has a balanced heat throughout the night. Same concept can be applied in clothes we wear at night. So, loose pajamas or a cotton nightgown are recommended as sleep wears.
Open the windows and ventilate your room
If your room is warmer than the temperature outside, keep the windows open at night to let fresh air in. In the initial hours of the night, the air becomes cooler. Fresh air can help maintain a comfortable temperature and prevent your room from becoming stuffy. Turn off all electrical appliances as well, because they create extra heat, and it will make your sleep more miserable.
No air conditioning
Although it is already stated that we require a cooler environment, it is preferable to sleep without air conditioning at night. The cold air can create neck stress, eye inflammation, and the chances of catching a cold. So, experiment with various methods for keeping your bedroom cold, such as hanging a damp sheet in front of your window and putting a bowl of ice cubes under the fan.
Drink lots of water
Before going to bed, drink a glass of warm water to keep your body hydrated, as well as to restore the water lost via sweating. Water is a natural cleanser and it helps to detox the body and improve digestion. It may also help to relieve pain or cramping in the stomach.
Use breathable bed linen
Good quality linen will not absorb your body heat as it is lightweight and breathable. It’s a cool and comfortable feeling if less heat is trapped beneath your sheets when you sleep. Keep aside your polyester, silk, and satin linens for winter evenings or special occasions. Instead, use cotton, linen, or bamboo fibers.
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