Heat, heat and more heat. These days, as soon as summer begins, it may be the word that is repeated most in all bars, educational centers and companies throughout everywhere. In fact, nothing new under
Heat, heat and more heat. These days, as soon as summer begins, it may be the word that is repeated most in all bars, educational centers and companies throughout everywhere. In fact, nothing new under the sun. The idea of being forty degrees in the shade seems not to convince anyone. Experts do not stop recommending to stay hydrated and avoid physical activity in the central hours of the day. Typical but, how to sleep in the heat?
The sleeping season is started without blanket or any clothes. The windows remain open all night in a desperate search to try to cool the house before it gets dark again and the sun returns to leave us all fried. Apart from the obvious, there are many other things you can do for a restful night. The British newspaper ‘The Independent’ has consulted a group of experts to provide a series of practical tips and tricks with which to fall into the arms of Morpheus more quickly.
The ideal temperature to fall asleep is between 16 and 26 degrees.
Trips to sleep in the heat
1. Even it sounds absurd, put your pajamas in the freezer for a couple of minutes. Obviously, wrap it in a plastic bag. If you do not have much freezer space, you can only put the pillowcase, which will make your night a little cooler.
2. Fill a bottle of ice water and place it in the so-called “cooling points”: knees, ankles, wrists, neck, groin and elbows. You can also take her to bed and sleep hugging her, although that is more extreme.
3. Take ‘aftersun’ or aloe vera cream before bedtime. Much better than before you left it a few minutes before in the refrigerator.
4. Fill an empty perfume bottle with cold water and then spray your skin with it, especially on the back of the neck and neck, as well as on the knees.
5. Wear cotton pajamas and thin sheets. Good quality cotton is ideal for sleeping and keeping at a cool temperature, since it is very breathable.
6. Make sure you don’t eat too much protein, as this can warm your body by increasing metabolism.
7. Eat spicy food, but at least three hours before bedtime. Even if it sounds counterproductive, it can get you to sweat and thus cool your body.
8. Exercise in the morning instead of at night, of course: physical activity should not be done during the central hours of the day.
9. Take a better shower in the afternoon in order to lower body temperature. If you get too cold it will be worse, since your body will react to that sudden change in temperature.
10. All closed during the day: windows, blinds and curtains.
11. Turn off all electrical devices in the bedroom as they emit heat. Similarly, unplug all devices.
12. Keep your feet cool: let them rest on an ice pack if you feel very hot.
13. Place an ice tray and place it in front of the fan. You will feel a freshness that totally relieves the heat.
14. Drink water practically all day, but not too much at night. It is recommended to drink about half a liter before bedtime to stay hydrated and avoid having to get up at night to go to the bathroom.
Having a good night is essential to process the information received throughout the day, as well as to repair the body physically and mentally
15. Sleep apart from your partner. If you sleep attached, obviously you will get more heat.
16. Sleep attached to the window.
17. Sleep with cold or slightly damp socks, just like your shirt.
18. Wet your wrists or feet with cold water before getting into bed.
19. If you wake up in the middle of the night, wet your neck and forehead with cold water.
20. Moisten a handkerchief and put it in the fridge an hour before going to bed. Then put it on the forehead.
Getting A Good Night
The optimal sleeping temperature is between 16 and 21 degrees, while the brain needs to be a little cooler than the rest of the body. On warm nights when thermometers may not fall below 23 degrees, this obviously means a problem. Require more if you have to make it compatible with a demanding work routine, although the summer lasts approximately three months, the holidays not so much, so that difficulty sleeping affects much more than we believe in our daily life.
“A good night is essential to process all the information received throughout the day, as well as to repair and rebalance the body physically and mentally,” says an expert in everything related to sleep health, to the British newspaper. “In order for us to sleep well, an ideal situation must exist where there is a difference in temperature divided between our body and brain, that is, a warm body and a cold head.”