High Temperatures, How To Sleep With Them?

In summer, high temperatures can be terrible for simple tasks like sleeping. And even more so if you live in an area where the thermometer reaches unbearable limits. This may seem silly but it is a situation that affects many people.

As the experts of the Spanish Sleep Society indicate, this is one of the most important basic needs of the human being. Good sleep allows you to maintain a proper routine, as well as to have energy and motivation. However, insomnia can not only cause physical fatigue, it also affects your mood and health.

When we sleep, the body temperature tends to decrease to facilitate rest. When this does not happen, it is more difficult to fall asleep and get a good rest. For all this, it is important to know how to get adequate sleep.

In this article we explain how to sleep under high temperatures. So you can enjoy your summer with energy and enthusiasm.

First advice: hydrate well in the face of high temperatures

This is an essential measure. Hydration influences the functioning of the entire body. When we are in a time of high temperatures, this is even more important. You should try to drink  between 1.5 and 2 liters of water throughout the day.

Do not wait to be thirsty. In fact, if it takes you a bit to get used to drinking so much water, you can try isotonic drinks or some homemade infusions (such as mint, strawberries, chamomile, etc.). They will also help you to replace the salts that are lost with sweat.

But be careful, try to find the balance between both drinks and always try to prioritize water consumption, because in the end, it will always be the healthiest drink for the body.

Another tip is to have cold drinks before bed. They will help lower your body temperature, so you will feel more relaxed and refreshed. Try something citrusy, like a lemon slush.

Prepare your room

As the experts from the Sleep Institute indicate, there are a series of conditions that must be present in the environment (in this case, the room where you sleep) so that you can enjoy a good night’s rest, even when it is very hot.

Try to keep the room where you sleep away from high temperatures. To do this, you can lower the blinds and close the windows in the hottest hours. You can even close the bedroom door for a while before.

It is recommended not to use the air conditioner while you sleep. Ideally, you should turn it on an hour before going to sleep. This way, the room will be cool when you go to bed and you will prevent the air from damaging your throat during sleep.

In addition, you can choose the most suitable sheets for your bed. Cotton sheets are the coolest for summer. In fact, there are also special mattresses that offer a position for the summer and another for the winter. You can try them.

Sleeping at high temperatures: watch out for exercise

When it is hot season, try not to do high intensity exercise outside. Try to do it at least 3 hours before going to sleep. It is advisable to do it early in the morning; This way you will avoid excessive heat and, additionally, you will help regulate the sleep cycle.

take a shower

Even if your body asks you for a cold shower, don’t do it. Cold water makes your blood vessels dilate and your body warms up. Therefore, try to take a warm shower. The feeling when you go out will be cooler.

You can also place gauze with warm water on your skin. Try putting them on your forehead or on your feet. You will feel a refreshing sensation when removing them. Another trick is to place a cold water bottle under the pillow. It is not in direct contact with your skin and will help the pillow stay cool.

Other tips

Like the sheets, you should wear light pajamas; cotton ones are a good choice. Posture when sleeping is also important. If you sleep on your side you will have less friction with the bed and a greater feeling of freshness.

As for any other type of insomnia, avoid electronic devices at bedtime, as they can excite you and delay your sleep.

Choose light and fresh meals for dinner. A heavy meal worsens digestion and increases the feeling of heat. Similarly, you should avoid alcohol as it promotes dehydration.

In conclusion, try to keep your room cool and avoid using a fan or air conditioning while you sleep. In addition, it is important that you pay attention to your meals and your habits. Sleep is a sensitive need and we must take care of it.