When temperatures rise, the body begins to sweat: this discomfort prevents the mind from disconnecting and sleeping peacefully. That is why your nights are often restless, you keep tossing and turning in bed and the suffocating heat bothers you the most. To the extent that your sleep is not restful, the day you feel very tired, you lack energy and concentration. And it is a vicious circle that directly affects your professional performance, and even your daily mood. Here are some tips for surviving heat spikes without air conditioning and avoiding waking up during the night.
5 tips to sleep better in summer
After dark, the temperature is a very determining factor in falling asleep. That is why it is important to take into account certain details, especially in summer, so that the heat does not prevent sleep.
keep the room cool
This task will start as soon as you wake up. The best way to do this is to air out the room for just five minutes, then close the window and curtains to keep out daylight. That way, when the sun starts to set in the late afternoon, it’s time to open everything up again to create a slightly less scorching airflow.
Light bedding and pajamas
Of course, bedding plays a fundamental role: the best option is to opt for fine and light fabrics such as linen or cotton that will help the body maintain a cool temperature and promote a more restful sleep. You can even put your sheets and cushions in a plastic bag and let them chill for a few moments in the freezer, it helps a lot. Similarly, consider wearing cool, lightweight pajamas that don’t cling to your skin.
To sleep better at night during the summer, it is strongly recommended to avoid drinking coffee or caffeinated soft drinks at least 3 hours before bedtime. Remember that these are stimulants that will most likely prevent you from falling asleep faster.
Taking a shower can help
A warm shower before bedtime is always a good idea to relax your body and allow you to rest better. It is best to take a shower with slightly cold water, to refresh yourself well and lower your body temperature before going to bed. Also remember to drink plenty of water to dehydrate yourself!
Make good use of the air conditioning or fan
If you are one of those who have air conditioning or a fan in the bedroom, you should know that they must be used correctly so that rest is guaranteed. The ideal is to turn on the air conditioning a few hours before settling in the bedroom and turn it off before sleeping. This will save you from certain ailments, such as colds or allergies.
These drinks before bed will relax you and make it easier for you to fall asleep
Like many other herbal teas, chamomile will allow you to relieve digestive problems and light sleep disorders. Il suffit de chauffer 20 cl d’eau et d’y ajouter 1 cuillère à soupe de fleurs de chamomile séchées (beaucoup plus efficaces que les sachets prêts à l’emploi du commerce), et de laisser infuser une dizaine de minutes avant de la to drink.
Milk contains the amino acid L-tryptophan, which converts to 5-HTP and releases relaxing serotonin. It is also a drink rich in calcium that facilitates sleep. A glass of warm milk with a small spoonful of honey and you will sleep like a baby!
lemon balm infusion
Lemon balm, which is part of the mint family, also helps with insomnia and stress. To prepare the infusion you need 4 to 5 lemon balm leaves and 15 cl of boiling water. It is also possible to add a little sugar or honey to sweeten the flavor..
The cherry is the fruit of summer. Beyond its unique flavor, it is very rich in melatonin, the hormone that regulates sleep. You could also take the opportunity to make a good juice before bed. Two glasses of cherry juice, one in the morning and one at night, will save you an hour of sleep!