As soon as the temperatures rise outside and do not fall below the tropical range even at night, many people plague themselves with sleep problems. The high temperatures ensure that sufferers can’t fall asleep or can’t get into a deep, restful sleep. The late sunset does the rest, in order to make the sleep completely the gar from. However, there are some points to consider in order to find sleep easily and relaxed even in the height of summer.
The right laundry
From the choice of the right bedding depends on whether the midsummer sleep will be restful or not. This is because thick down comforters and the wrong material will cause increased body temperature and increased perspiration. Bedding sets made of Renforcé cotton or jersey knit fabric are suitable for high summer temperatures. Renforcé is the standard weave for cotton and due to the original material it is highly temperature balancing. Furthermore, Renforcé can absorb moisture (sweat) well. Jersey, on the other hand, is more like the fabric known from T-shirts and light outerwear. Jersey is also very moisture absorbent and breathable, making it ideal for summer bedding. Silk bedding is suitable as year-round bedding because it is cool in the summer and has warming properties in the winter. What is true for bedding can also be projected to nightwear. Light, airy and loose-fitting clothing is preferable to tight pajamas. The thinner the material and the wider the cut, the better the body can regulate temperatures. Many people forgo outerwear in the summer to leave as much skin surface exposed as possible. Sleeping naked, at least, can’t hurt either, although many people are uncomfortable with the direct skin contact of the intimate area with the bedclothes.
The best condition for a good night’s sleep: ventilate the room well
Stale, stuffy room air leads to increased perspiration. Therefore, the bedroom should be well ventilated in the early evening hours with the window wide open. A window can also be left open quietly during the night. What is important, however, is that rooms heat up particularly strongly during the day when windows are open. Therefore, all windows in the apartment should always be closed in the early morning hours to keep out the heat of the day. Blinds or roller blinds with a thermal coating have a climate-regulating effect. These keep out the sun’s rays and thus keep room temperatures down. Another good tip is to hang wet towels in front of open windows. The evaporation of the water lowers the room temperature by a few degrees, which can often already make the perceived difference between uncomfortable and comfortable temperatures.
Do not drink too much before going to bed
Although it’s tempting to drink more than usual in the evening when temperatures are hot, this behavior is counterproductive to restful sleep. Some drinks increase body temperature (coffee) and cause increased sweating (alcoholic beverages), while other drinks cause an increased urge to urinate (soft drinks). All this makes us wake up at night and thus disturbs our night’s rest. For a restful sleep, classic mineral water in moderation is the drink of choice in the evening. On the one hand, the minerals in the water compensate for the loss during the night, and on the other hand, they do not have a diuretic or stimulating effect. Lukewarm teas are also very suitable. These are closely matched in temperature to the body temperature, and thus the organism has to work less to digest the tea. This, in turn, allows one to fall asleep and sleep through the night in a more relaxed manner. Here, fruit teas are to be preferred over herbal teas, since herbs may contain wake-up substances.
Air conditioning and fans: do not overdo it
Air conditioners and fans are extremely popular in the summer. They are inexpensive, quick to install and allow air to circulate indoors, providing the desired effect of cooling. But great care should be taken with these devices, especially at night! During the sleep phase, the human body is exposed without protection to the constant drafts, especially when using fans. Since the neck is usually exposed, the cool air meets sweaty skin here and lowers the temperature of the mucous membranes. This provides viruses with particularly good living conditions and they multiply rapidly. This can result in a severe cold.The muscles of the body also cool down, which is noticeable the next morning by tension. When using an air conditioner, make sure that it is a modern model with temperature control. The ideal room temperature for a restful sleep is 20° Celsius. All temperatures below this are as harmful to the organism as drafts from a fan.
Restful rest despite the heat
High summer temperatures place an enormous strain on the human circulatory system. A restful, deep sleep is unfortunately the exception for many people between May and October. With simple rules, however, a pleasant climate can be created in the bedroom at the height of summer without much financial outlay. As a result, sleep problems should be a thing of the past. A perfect interplay between clothing, food and fluid intake, and the indoor climate is almost mandatory in the summer months.
