How to fall asleep in hot weather? Summer – one of the most beautiful seasons of the year, full of sunny days, plenty of vitamin D, the scent of suntan oil, colourful drinks and open-air festivals. We have to admit – high temperatures are a nice change after the long Polish winter, especially when we are preparing our dream vacation. From June to September, each week is filled with holiday memories, barbecues with friends and … hot nights that can be extremely uncomfortable. Interrupted sleep, which results from, for example, high temperatures, is a real nightmare for morning wake-ups and sick people suffering from insomnia. Therefore, we will tell you a few simple tricks that will make your summer sleep as pleasant as the soothing summer sun by a lake or the Polish sea.
FIRST: TAKE CARE OF YOURSELF!
How to fall asleep in hot weather? High temperature affects the systematic loss of water from our body. Sweating is a natural process that regulates body temperature, moisturises the skin, regulates the secretion of sebum and contributes to proper thermoregulation. In the hot months, the key is regular, internal hydration of the body, thanks to which this circulation is constant, and with water loss, we will be able to replenish it with other fluids and minerals. So drink a glass of water before going to bed to reduce the feeling of thirst that can wake you up in the middle of the night.
A natural way to cool down your body is, of course, a shower that not only refreshes but also reduces discomfort. It is important that the water temperature is not too low and that you create a space to relax and calm down after the bath. Personally, we are supporters of a home SPA, e.g. using soy candles, rosemary body oil, moisturising masks based on aloe vera, eucalyptus salt and linen towels, wrapping the body. Experts also advise to give up smartphones and blue light that laptops and TV sets emit before going to bed.
During the ritual of taking care of yourself, we must not forget about a light meal at least 3 hours before bedtime and … warm tea. According to beliefs from the Far East, warm chamomile tea helps to calm down, and warming the body from the inside allows you to gradually and naturally regulate the body temperature.
SECOND: PREPARE YOUR BED!
Sleeping in the open air is extremely pleasant and soothing. Unfortunately, it is not always possible for us to dream in our own tent or at a seaside camping, so we have to look for home solutions and answers to the question of how to fall asleep in the hot weather.
The most important thing is to choose natural materials – which have cooling properties, providing the so-called high hygroscopicity. Thanks to it, the fabric absorbs moisture, the skin breathes normally, drains water and reduces the feeling of staleness. Airy, light, linen bedding will be perfect for this role, thanks to which the body will not overheat and will regulate body temperature throughout the night.
We would like to add that our linen blanket is an extremely ingenious solution, which after a few minutes in the refrigerator replaces the duvet, providing us with a light, cool and pleasant cover. All this will be complemented by a properly selected mattress, made of highly elastic foam, which has draining properties.
Yes, we sincerely believe that summer is the linen season!
THIRD: REMEMBER ABOUT YOUR BEDROOM
Statistically, the best temperature for uninterrupted sleep is 20 degrees. While achieving this value is extremely easy in autumn or spring, in summer, without air conditioning, this task becomes a real challenge. So how do you fall asleep in the heat?
Therefore, equip your bedroom with a fan with a timer. By setting the airflow to a specific time and taking into account its automatic shutdown, it will be much easier for us to fall asleep and enter the first REM phase. Additionally, it is worth airing the room just before going to bed and turning off all electrical devices. They emit the so-called electromagnetic radiation, which not only causes insomnia, but is also a source of heat.