Sleep In Hot Summer: Be careful with drinks, as most contain high amounts of caffeine, which stimulates the nervous system and makes you more alert.
During the summer and when the weather gets hotter, it is not possible to fall asleep easily and have a restful sleep as usual. To deal with this problem, BBC World Service offers ten solutions.
Sleep In Hot Summer
1. Do Not Take A Nap
Rising temperatures and warmer weather can make you feel a bit lethargic during the day, as the body needs more energy to regulate temperature. But if you have trouble getting a good night’s sleep, don’t sleep during the day. Drowsiness is valuable in hot weather, so save it for the night.
Sleep In Hot Summer
2. Have A Daily Routine
The heat of the air leads you to change your habits. Do not do this, as it will disturb your sleep. Act according to your usual habit and routine and do your usual things before going to bed.
Sleep In Hot Summer
3. Remember The Basics
Make sure your bedroom is not warm at night. For example, draw the curtains during the day and prevent sunlight from entering the house. But before going to bed, open the windows to let cool breeze and fresh air into the room.
Sleep In Hot Summer
4. Use Thin Sheets
Cut down on the sheets, but use a fitted sheet, as linen sheets absorb body sweat. No matter how hot the weather is, the body temperature decreases during sleep, that’s why we sometimes feel cold and wake up.
Sleep In Hot Summer
5. Cool The Socks
It is useful to use a small fan in hot weather, especially when it is humid. These fans evaporate the sweat and make it easier for the body to regulate the temperature. You can also refrigerate your socks and put them on after they cool down, as cooling your feet lowers your overall body temperature.
Sleep In Hot Summer
6. Hydrate The Body
Drink enough water during the day, but avoid drinking too much water before bed.
Sleep In Hot Summer
7. Pay Attention To What You Drink
Be careful with drinks, as they often contain large amounts of caffeine, which stimulates the nervous system and makes you more alert. Also, avoid drinking too much alcohol. Some people drink more alcohol in hot weather. Alcohol may help us fall asleep, but instead it causes us to wake up early in the morning and reduces the quality of sleep in general.
Sleep In Hot Summer
8. Keep Calm
If you have trouble falling asleep, wake up and do something relaxing like reading, writing, or folding laundry. Don’t fiddle with your phone or play video games, as the blue light from the screen will make you feel less sleepy and more alert.
Sleep In Hot Summer
9. Think Of The Babies
Babies are usually sleepy, but they are sensitive to changes in “mood” and the behavior of family members. Be careful that their usual sleeping and bathing time does not change due to heat. It is recommended to bathe them with lukewarm water and be careful not to be too cold. A baby cannot tell if it is too hot or too cold. For them, the best sleeping temperature is between 16 and 25 degrees Celsius.
Sleep In Hot Summer
10. Overcome This Situation
Most of us need seven to eight hours of quality sleep to function properly on a daily basis. But remember that most people can still function well after a night or two of poor sleep. Of course, they may yawn a little more than usual, but they return to their normal routine. So it is better to know that this situation is temporary and things will get better.
Also Read:
Neuroscientists: Sleep On Your Side
Diabetes Complications: Short Or Long Time Sleep Is Linked To Diabetes Complications
What Are The Side Effects Of Oversleeping? The 7 Side Effects Of Oversleeping
Hot Summer Days: Five Recommendations To Control Body Temperature on Hot Summer Days
