4 sleeping tips better night during suffocating summer temperatures
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Sleeping during the hot summer months can be a fight for some.
It is necessary that the body cools for optimal rest, so what is the best way to take advantage of a good night of sleep during extreme heat periods?
Dr. Michael Gradisar, head of sleep sciences in the sleep sleep cycle in Australia, shared some tips with News Digital.
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The body naturally releases the heat of the hands, feet and face when preparing to sleep, according to the expert.
When the environment is too warm, the body cannot throw heat effectively, which makes it more difficult to fall and remain asleep.
Sleeping in a room that is too warm harms the natural movement of the body to throw heat at night, an expert said. (Istock)
“Overheating during the night also interrupts sleep, in the form of more frequent awakenings, night sweats and/or a reduced sleep quality,” said Gradisar.
“And for those already prone to rummy or insomnia, high night temperatures act as an additional stress, which makes it even more likely to wake up and fight to drift again.”
This can cause a fragmented dream and the mornings treated, he warned.
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To increase sleep quality despite the heat, Gradisar offered the following guide.
1. Adjust your environment
To keep the room well regulated to sleep, Gradisar suggested to open the windows early at night to let in cooler air and close them before bedtime to reduce noise.
“Keep your room fresh, dark and calm,” he advised.
The use of a fan or air conditioning to circulate the air will also admit the heat transfer of your body and help prevent night sweats, according to graduate.
The use of a fan or air conditioning helps circulate cold air and prevent night sweats, said the expert. (Istock)
2. Cool with water
While drinking water is ideal for internal hydration on hot nights, Gradisar also suggested drinking a fresh shower or bathroom, or going to swim at night, before bedtime.
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Immersed in cold water will help reduce the central temperature of the body, he said.
3. Consider your bedding
If his bedding is heated too much, the expert suggested withdrawing his blanket for 30 to 60 seconds, then covering once again cooled.
When sleeping with a couple, sharing the same edred or blanket means sharing the body heat of the other.
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Gradisar recommended to take into account the Scandinavian sleep method, in which a separate dams USA to avoid too much heat.
Your bedding could make you warmer in summer depending on the material, experts warn. (Istock)
The expert also urged caution when using cooling blankets, since the “scientific evidence of its effectiveness is small.”
Wearing breathable pajamas and wearing a natural bedding “that absorbs heat” will help stay cooler, he said.
4. Limit alcohol consumption
Drinking even moderate amounts of alcohol before bedtime increases the probability of waking up during the night, according to graduate.
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Alcohol intake also accelerates heart rate and expands blood vessels, providing an initial warmth to the skin and harms the body’s ability to regulate the temperature, has demonstrated the investigation.
Angelica Stabile is a lifestyle reporter for News Digital.