When the weather is warm and there is no air conditioning, it can be difficult to fall asleep. The good news is that it is feasible to maintain your cool long enough to go to sleep and enjoy a peaceful night’s sleep. In this video we are going to learn. How to Sleep Comfortably on a Hot Night now let’s begin.
#1. | Avoid heavy or spicy meals the night before bed, cease exercising, and avoid using any workout equipment. Also, drink plenty of water.
When you work out, your body temperature rises and stays elevated. Avoid exercising a few hours before to going to bed so that your body has time to relax.
- Additionally, you need to drink a lot of water to stay hydrated all day. An additional smart move could be to have water by your bed.
- A big lunch or anything spicy should be avoided right before bed. A light meal should be consumed at least two to three hours before going to bed. Skip the seasonings and hot sauce at dinner.
#2. | Search for a cold, dark sleeping area in a basement or lower floor after taking a warm bath or shower.
To avoid a rebound effect, take a cold-weather shower.
- Don’t forget to wash your hands and feet in warm water. Your hands and feet are known as “radiators,” and these are the parts of your body that often warm up the quickest. To keep their body temperature constant, you can cool them down by submerging them in cold water.
- Look for a low spot outside or within your house because heat rises, making the bottom floor or basement of your house good choices.
#3. | Switch out your heavy bedding for lighter options.
Take off any bulky blankets or duvets that trap heat, such as thick mattress covers or pads. Make your bed with lighter bedding, such as cotton sheets and thin cotton-weave blankets.
- A cool night’s sleep can also be had on straw or bamboo mats. They won’t warm you up because they don’t keep your body heat. For a different sleeping arrangement from your conventional bed, you can make a bamboo mat bed on the floor of your bedroom.
#4. | Put your sheets and blankets in the freezer.
Your blankets, pillowcases, and bed sheets should be put in the freezer 30 minutes before bed. The bedding should be chilly enough for you to fall asleep for 30 to 40 minutes after being placed on your bed.
- Avoid sleeping on, in, or wearing wet bedding or clothing. Also, keep your bedding dry. It’s not a good idea to put on wet pajamas or soak your socks in cold water before bed. If you bring or wear anything wet into the room, the humidity will be trapped there and make the environment uncomfortable.
#5. | Try using an air conditioner or opening some windows.
Open the windows in the space an hour before sleep to boost airflow and chill the space down. To prevent air from heating the space throughout the night, you should, however, shut the windows before going to bed.
- Your body temperature falls to its lowest level when you are sleeping at about three in the morning. Outside, it’s quite cold at three in the morning. Because of the abrupt temperature change, if you are sleeping with the windows open, your neck and head muscles may stiffen up uncontrollably, waking you.
- To stop the room from heating up, keep the windows closed and the blinds or shades drawn.
6. | Cotton is best for sleeping, and dressing for bed should be as simple as possible. As well as using a damp cloth to wipe your hands, feet, and face.
Although you might be tempted to get down to your underwear and sleep in the open to stay cool, doing so can actually make you feel hotter because it prevents moisture from evaporating between your body and the sleeping surface. Avoid synthetic fabrics like nylon or viscose, which are not breathable and might make you feel hotter, and choose instead for cotton when choosing sleepwear.
- You can moisten your face or arms all night long by using a damp towel or cloth kept by your bed. A dry face or armpits should not be worn to bed, nevertheless. Before going to bed, dry off your body after wiping it with a dry towel.
- Additionally, you can purchase specialized towels made of a material with a high rate of evaporation, which holds onto moisture while remaining dry to the touch. Your skin won’t get wet, and they will keep you cool.
#7. | For 30 seconds, run a cold stream of water over your wrists or the inside of your arms. You can also use a fan to promote airflow.
Your blood is most closely vascularized in these regions since they are where it is exposed to the skin. Your entire body will get colder when you run them under cold water for a minute to cool your blood.
- The fan should be placed in a corner of the room facing your bed, with the bedroom door left open.
- Be careful not to direct the fan too closely to your body, at your face, or behind you. It can result in tight neck muscles, allergies, or other illnesses if you direct the fan at your face.
#8. | Turn your pillow in other to the cool side and prepare an ice towel.
People used to hang ice packs, ice towels, or cooling packs in front of fans to stay cool before there was air conditioning.
- A damp towel with ice cubes can be made into an ice towel by hanging it between two seats. Aim a fan at the towel, a wall, or a corner of the room that is far from you.
- Put a container underneath the towel to catch the ice water that is melting.
- Flip your pillow to the opposite side if heat causes you to get up throughout the night. As the different side did not absorb your body heat throughout the night, it will be cooler than the side you were sleeping on.
#9. | A spray bottle of mist can be used to mist your face and neck while an ice pack is placed on your forehead or neck.
In most supermarkets, you can purchase cold packs. Put a cold compress on your forehead, beneath your arms, or by the armpits while cradling it to your neck. Your body will begin to cool down more quickly if you cool off the back of your neck, your forehead, and the area beneath your arms.
- Also possible is creating a cold pack at home. Three to four tablespoons of dish soap should be put in a Ziploc bag that can be sealed again. Frozen is important to remember. Soap won’t solidify and will keep its chilly temperature for a longer period of time than ice and/or blue ice packs. When you are prepared to use it, place it in a pillowcase or towel before massaging your arms or neck with it. Due to its flexibility and lack of solidity, the pack can be worn on the majority of your body parts.
- If you’d rather, make a rice sock. After putting it in the freezer, at least two hours should have passed. When you go to bed, bring the bag with you to use as a cold compress. Put it under your pillow for an interesting flip when you turn it over.
- If heat-related sleeplessness keeps you awake at night, grab a spray bottle and fill it with cool water. Mist your face and neck to cool off.
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