To enter the deepest stages of sleep at night, your body’s core temperature must decrease by two to three degrees. As a result, sleeping comfortably is difficult when your bedroom is too warm.
Humans require a specific temperature to fall asleep, but what happens when the weather isn’t cooperative, and you can’t leave the air conditioning on all night?
If you’re sleep deprived, your cognitive functions decline, your memory weakens, and you may find it difficult to concentrate. It can eventually impact even long-term memory. This is why getting a good night’s sleep is so crucial.
Here are some suggestions and techniques for a good night’s sleep in the heat during the summer.
Before bed, put on a frozen gel face mask
A gel face mask could also be frozen and used the night before. Your temples contain “pulse points,” which are areas of blood vessels close to the skin’s surface and help to keep you cool. A cool feeling can be transmitted through the body by placing a cold compress to a pulse point.
Observe the basics
Make preparations to keep your bedroom as cold as possible at night. Draw the blinds or curtains to block the sun during the day. To keep hot air out of your house, ensure the windows on the sunny side are closed. To get a cool breeze, open every window before going to bed.
Utilize breathable fabrics
You can stay cool by sleeping in loose, breathable pajamas or sheets. Although flannel and satin are ideal in the winter because they trap heat inside your body, linen and cotton are better choices in the summer because they make it easy for body heat to leave, preventing it from seeping into your bed.
Before bed, take a warm shower
Take a warm shower before bed as an additional tactic. Your skin’s blood vessels broaden in warm water, releasing extra body heat.
Warm showers work better than cold ones because cold water constricts your blood vessels, which stops your skin from expending extra body heat. As a result, you’ll feel hot again as soon as you step out of the bath.
The things to try before bed
Before bed, consider putting your pillowcase in the freezer to make it cooler. In addition, despite what you might believe, your hot water bottle can be useful. Fill it up, store it in the freezer, and then use it as an ice pack between sheets.
Keep the curtains in your bedroom closed during the day
Whenever sunlight enters a small area through glass, its radiation becomes trapped there and rapidly increases the temperature. The greenhouse effect is the name given to this phenomenon. Keep your curtains drawn throughout the day to prevent the sun’s energy from rising the temperature within your bedroom and generating a greenhouse effect.
A warm shower before going to bed
Take a warm shower before going to bed. Why not sip a cold beverage? As a result, your body will stop providing blood to your skin, ruining your efforts. A few minutes later, you’ll feel warm when the blood flow restarts. A hot shower will boost heat loss from your body or blood flow to the skin. After that, you can get into bed feeling fresh and at ease.
Although summers are everyone’s favorite season, the temperatures frequently mess with sleeping habits. Whenever overtired because of the additional heat, which makes several people irritable and prevents them from falling asleep. Now you have all the necessary information regarding a perfectly good night’s sleep. You must read this topic in its entirety if you want a better understanding.