Getting the right amount of proper sleep every day is essential to ensure that you are healthy and have enough energy to carry out daily tasks. While sleeping, your body temperature will descend slightly, so a cool atmosphere will help you sleep better. You may move around if the surroundings are too hot, naturally disturbing your sleep.
Before going to bed, your body releases melatonin hormone that is known to decrease your body temperature a little to make you fall asleep. When it comes to temperature, the ideal environment for sleeping is around 65 degrees Fahrenheit (18.3 degrees Celsius). If you have trouble falling asleep generally, you can reach out to the medical care team that offers year-round quick assistance.
Top Tricks To Sleep Better In The Heat
When the ambient temperature is relatively high, the entire sleep pattern will be disturbed, restricting you from falling asleep easily. Check out the below tricks that help you sleep better in the heat.
Shut Down The Shades Or Curtains
Shutting down the curtains or blinds will aid in keeping your room dark and cool. The hormone that triggers sleep is melatonin, which will be released by your brain when your room is dark without too much light. If the outside temperature exceeds the inside, you can keep the room cooler by closing the windows.
Use A Fan
Utilize a fan to move the air around your room if there is no air conditioner. Boosted airflow across your body’s surface area aids in heat dissipation. It is also a good idea to put a bowl of ice or cold water and place the fan behind it. Make sure the fan is facing you so that its cooling benefits are amplified and provide an ideal environment for sleeping.
Wear Comfortable Clothes
Some people like to go to bed in nightwear like pajamas, while a few individuals like to sleep naked or in undies only. It is best not to use heavy, insulating bed clothes because they will make you feel hotter and raise your body temperature. Wear lightweight and loose clothes while going to bed for better sleep.
Contrary to the misconceptions, getting a warm bath will allow you to cool off before sleeping. The best hot baths are taken before bed but not right before. As your body adjusts to the cooler surroundings after getting out of the bath, your body temperature will drop. In addition, taking a bath can help you feel more relaxed and sleep more easily.
Acquire A Cooling Mattress
Traditional spring mattresses do tend to make sleeping more comfortable. However, many of the latest foam and different mattresses are made with elements that control body temperature.
Tiny air bubbles are incorporated into open-cell or advanced polyfoam architecture to promote breathability and decrease heat absorption. A similar result can be achieved when using cooling pillows. Some pillows, like vented foam, wool, and latex, offer better temperature regulation.
Do Not Workout Before Bed
Exercise raises body temperature and produces heat, making sleeping harder, particularly in warm weather. Regular exercise has been demonstrated to help with sleep improvement and aids in preserving decent health. However, it is preferable to exercise 90 minutes or 2 hours before going to bed so that your body will cool down in the meantime.
Sleeping in the heat can seem challenging, but you can follow the above-listed tips to fall asleep quickly. Maintaining a practical sleep routine will lessen your effort to sleep better. Before bed, it is best not to consume caffeine and stay away from screens that release blue light since it will aid in slowing down your brain, which helps you fall asleep quickly.