How To Sleep In Hot Weather

We love summer days because we can go to the beach, the pool or lie in the sun to get the best tan. The problem begins when it is night and we want to sleep. It seems impossible!

Don’t worry, there are very interesting solutions to be able to fall asleep when it’s very hot. In this article we will tell you about them.

Summer and sleep: impossible combination?

One of the most frequently asked questions during hot days is: how do I sleep? Resting at nights with more than 26 ° C seems like an impossible mission.

When the temperature is high it affects our biological rhythm and, therefore, changes the normal structure of sleep.

Some habits that we can put into practice when going to bed and that help us sleep better are:

Drink lots of water to sleep better

You will know almost by heart the maximum that indicates “drink 2 liters of water per day” (and perhaps you will try to comply with it).

However, when it is very hot you should increase your fluid intake. This is so because high temperatures make us perspire more. Therefore, we become dehydrated faster even if we do not exercise.

If you are hydrated on the inside and you do not feel thirsty, you are likely to sleep better. We also recommend that you leave a glass or bottle of water on the bedside table in case you want to drink at dawn.

Keep the room cool

Nor is it necessary for it to become a freezer but, at least, that the temperature in this environment is less than 26 ° C.

If you don’t have air conditioning, there are creative ways to cool a room. For example, turn on the fan and put a container with ice cubes in front.

We also advise you not to open the blinds and windows during the day. Do it only in the early morning or early hours of the morning.

Light dinner

It is true that during the summer we eat less and the menu is lighter, since we prefer salads and vegetables to soups, stews or sauces.

However, we also need to eat a small amount of food if we want to fall asleep more easily.

• Opt for fresh fruits, yogurts, ice creams, juices, and smoothies before going to bed. In addition, they will help you hydrate yourself if you are not one of those who drink a lot of water.
• Avoid heavy, very spicy or spicy foods.
• It is also not good for you to consume coffee or caffeinated soft drinks, since they activate the body.
• And watch out for alcohol!

Don’t exercise in the afternoons

Physical activity is necessary at all times of the year. However, during the summer you have to take into account the right time to exercise. If we go for a run, a bike ride or an academy, it better be in the morning.

Can’t you exercise early?

So don’t wait late at night. It is advised that they spend at least 3 to 4 hours to go to sleep.

There is a belief that sport helps us fall asleep but, in reality, causes excitement in the body.

Therefore, we are physically tired but cannot sleep. If you want to go for a walk after dinner, you will have to wait a while before going to bed.

Choose suitable clothes

Sleeping naked would not be a good idea at all, because the body temperature drops in the early morning and the next day we can wake up with a cold or muscle aches.

For this reason, we must choose a light pajama (if possible, cotton).

Also pay attention to the sheets and pillows, because in many cases they generate heat or make us perspire even more. No satin or silk. The best is cotton, always.

Some people choose to wet the bedding before going to bed, but this is not always a good idea. Remember that if the humidity dries on your body, you have a greater chance of getting sick.

We also advise you to try to sleep alone or on the sides of the bed if you live as a couple, or to consider the possibility of laying down a mat or sleeping bag on the floor (the floor is always cooler).

Take warm showers

If it were for many, they would sleep lying in the bathtub with frozen water. This is not advisable for several reasons (among them, getting sick or having an accident) but what we can do is take a shower just before going to bed.

It prefers warm water to cold so that the body does not suffer so much from the difference in temperature and begins to perspire as soon as you leave the bathroom.

Turn off all lights and appliances

This not only reduces the temperature of the room, but also helps us relax so that we sleep better (this tip can be applied at any time of the year).

Electronic devices should also not be in standby or standby mode , as they continue to emanate heat and waste energy.

Replace incandescent bulbs with low-energy or fluorescent bulbs to save electricity while not increasing the ambient heat.

Apply wet compresses

Shortly before going to sleep, wet some cloths with warm or lukewarm water and apply to areas sensitive to heat, such as the neck, face or armpits. You will see how you begin to feel the relief instantly.

This is because the cold will trigger a process called vasoconstriction that will lower the temperature.

Other interesting tips to rest in hot weather are to take a short nap in the afternoon and drink a cold infusion of passionflower, chamomile or lavender to reduce anxiety and stress.

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