Restful sleep in the heat? For many, high temperatures in summer are a nightly problem. In order to fall asleep better or even sleep through the night, you should check what affects your sleep and is a prerequisite for a restful night. Things that are important for your restful sleep include the temperature in your bedroom, the bed itself, and whether your stomach is too full or even too empty. Alcohol may let you drift off to sleep initially, but it will give you restless dreams and often wake you up earlier. We give tips to help you sleep well despite the heat.
Room temperature in the bedroom
Normally, the body temperature drops by about one degree in the evening. When it is very hot in the bedroom, this is not possible. So the body reacts with sweating to cool down better. Problems arise at the latest when the room temperature reaches 24 °C. Damp sheets, however, are not exactly a good aid to falling asleep. So what can be done? Ventilation is the first measure against a too hot bedroom. A satisfactory result can be achieved by letting plenty of fresh air into the room in the morning after getting up and in the evening before going to bed – with the windows wide open. Perhaps you can also blow fresh air through other rooms with open doors and windows. Ten minutes at a time is enough. After the morning airing you should darken the room with roller shutters or curtains, so that the room is not heated up unnecessarily by the sun’s rays until the evening. Outdoor blinds are the best way to ward off the heat. Maybe you have a particularly cool room in the apartment, which you can convert into your bedroom during the extremely hot period?
Take a shower or bath before sleeping
You often feel the need to wash away sweat and road dust with a cold shower. But this is not a suitable means to fall asleep better in the heat – on the contrary! The cold causes the blood vessels in the skin to contract, making it harder for the body to release heat and causing it to sweat later in bed. Conversely, a warm shower causes vasodilatation and ultimately one feels more refreshed. Before going to bed, a lukewarm shower is therefore recommended (the pores are opened and the accumulated heat of the day can escape) or a 10 to 15-minute tub bath of about 36 to 38 °C, it should not be warmer. Those who can tolerate it can also add bath additives of chamomile, lavender, valerian or lemon balm. The essential oils support the calming effect of the lukewarm water.
Anti-heat equipment for the bed
Thick fabrics block air exchange and conserve body heat. Therefore, the motto for nightgown or comforter is: the lighter and more absorbent, the better. For hot nights, bedding made of linen or natural silk is recommended. The latter has a pleasant cooling effect on the skin. In very hot weather, you can even leave out the comforter – the sheet will do. For hygienic reasons, it is not advisable to do without every piece of clothing in bed, because during the night the body secretes up to half a liter of liquid. Light cotton clothing can absorb sweat well and is therefore more suitable. A trick from the south: put blankets, sheets and pillows in the freezer or refrigerator until bedtime. Pure refreshment!
Eating and drinking in the heat
At least 3 hours before bedtime, you should not eat anything that is heavy in the stomach – that is, no food that is too fatty or too rich in carbohydrates. Milk is suitable as a light night meal, as it returns many minerals that you have lost during the day. Enrich it with a mashed banana – this also contains tryptophan, which increases the body’s serotonin levels and thus has a tension-relieving effect. Almonds and cinnamon promotes the production of the sleep hormone melatonin. Although drinking is important when temperatures are high: Do not consume large amounts of fluids after 7 p.m. The increased urge to urinate triggers frequent nighttime awakenings, which can lead to trouble sleeping through the night. It is best to ensure adequate fluid intake during the day on hot days.
Do not lie sleepless for long
If you’re still tossing and turning in bed wide awake after 20 to 30 minutes, get up and occupy yourself with something else that doesn’t strain you (listening to relaxing music, for example). Don’t go back to bed until a new drowsiness has set in.You should only take sleeping pills in exceptional situations and only temporarily. They often upset the normal sleep phases. In addition, the body quickly gets used to the sleeping aids and then can no longer do without them. What you can safely take are herbal teas to calm down or help you fall asleep, for example with lemon balm, valerian, hops or lavender. Another option is valerian drops or a mixture of valerian and hops extracts.
