If you’re unable to have a good night’s sleep in these extreme temperatures, you’re not alone. While some people have the privilege of air conditioning, there are those who must depend on ceiling fans and/or good ventilation.
Research suggests warmer temperatures shorten sleep duration, especially for older adults, women, and people in lower-income countries, adding that rising global temperatures due to climate change could lead to significant sleep loss with unequal impacts on different populations.
We at OnlyMyHealth bring you some effective tips to help you sleep better on a hot summer night!
Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep
Take A Cool Shower Before Bed
There is nothing more refreshing than a cold shower, especially on a hot summer day. While there isn't conclusive evidence yet, some people believe that taking a cool bath before bed is helpful for sleep.
The idea behind it is that the initial shock triggers the body's natural cooling process, which can be ideal for falling asleep in hot weather. However, some research suggests cold showers might raise cortisol, which could disrupt sleep for some. So it is best to listen to your body.
Maintain A Cool Bedroom Temperature
When it comes to sleeping comfortably, having a comfortable bedroom is key. In extreme temperatures, it is crucial to maintain cool bedroom temperatures to ensure proper sleep. Here are a few strategies to achieve that:
- Ensure proper ventilation and increase air flow.
- Keep the blinds closed or draw the curtains during the day.
- Keep your fans on to improve air flow.
- Avoid incandescent and halogen light bulbs.
Drink Plenty Of Water Throughout The Day
Dehydration is a common problem during the summer. Some of the common signs include feeling thirsty, having dark urine, being lightheaded, and having a dry mouth. However, research shows that the condition can also disrupt sleep. A study published in the Journal of Nutrition, Health, and Ageing found that drinking low amounts of water and dehydration could lead to muscle cramps and spasms. This type of pain could interrupt sleep and may result in waking up the person in the middle of the night. Additionally, dry mouth and thirst could also lead to interrupted sleep. Therefore, it is crucial to keep yourself hydrated throughout the day.
Choose Bedding Made From Breathable Materials
When we say breathable material, we mean cotton, which is the most common fabric used to make sheets and bed linen. It is not only natural and biodegradable, but it is also good for the summer, as it keeps you cool and improves sleep health.
Also Read: Want A Good Night's Sleep? 5 Simple Habits To Develop
Sleep Alone
If you’re accustomed to sleeping together with someone on the same bed, try avoiding it, especially during hot summer nights. This is because cuddling up with a partner or sleeping next to another person adds the body's heat to the mix, making it harder to fall asleep and stay cool. Also, spreading out in bed allows for better air circulation and helps regulate your body temperature, promoting better sleep quality.
Avoid Factors That May Affect Your Sleep
It is also important to maintain overall sleep quality. This includes maintaining a proper sleep schedule, eating a healthy diet, indulging in regular exercise, and incorporating simple habits like putting away digital devices hours before bedtime and avoiding large meals and caffeine. Remember that good sleep hygiene is beneficial for your overall health and prevents chronic conditions, including heart disease, diabetes, and more.