10 solutions to help you sleep in hot weather | Arabia weather

Arabia weather Summer is the season for outings and to enjoy various outdoor activities with family and friends. However, with the rising temperatures, most people find it difficult to sleep well at night, especially in the absence of air conditioning.

There are several solutions you can do to beat the heat and get enough restful sleep, but let’s first learn about the changes that occur in body temperature when you sleep.

What happens to your body temperature when you sleep?

The temperature of your room and body greatly affects the quality of your sleep. During the first stage of our transition from consciousness to light sleep, your basal body temperature generally needs to drop by about two to three degrees before you can reach the state of deep sleep. sleep.

If the basal temperature is too high, it is difficult for your brain to tell if you are awake or asleep, which can directly affect the quality of your sleep. In general, the ideal room temperature for sleeping is around 16 to 18 degrees Celsius.

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10 solutions to help you sleep on hot nights

1. Avoid naps

Hot weather can make us feel a little listless during the day as we use more of the energy in our bodies to regulate our internal temperature.

But if you struggle to sleep at night, try to avoid daytime naps. Because when it’s hot, drowsiness can be costly – save it for bedtime in the evening, and try to stick to your regular bedtime and routine.

2. Keep the heat out of the bedroom

Take steps to make sure your bedroom is as cool as possible at night.

During the day I draw all kinds of curtains to keep the sun’s rays out of the bedrooms. And make sure you close the windows on the sunny side of your house to keep out the hot air, and open all the windows, at night before you go to bed, to breathe the air.

3. Use the appropriate sheets

Thin cotton sheets absorb sweat and do not hold your body heat and are suitable for hot weather, and you can reduce the sheets while keeping a few close and at hand, no matter how hot it is in your bedroom, your body temperature will drop during the evening. That is why we sometimes wake up cold.

4. Take a warm shower before going to bed

If you feel hot before going to bed, take a warm bath, not cold. A hot bath increases blood flow to the skin and increases heat loss from your body. It also helps you to relax so that you can sleep comfortably and cleanly.

5. Switch off lights and electronic devices

Some light bulbs radiate heat which can make the atmosphere even harder than trying to get a good night’s sleep. Try to keep your light usage to a minimum. This not only keeps your room cool, but also makes it easier for you to fall asleep if you turn off the light level for a while before going to bed.

It is also useful to turn off electronics as well, as devices such as a smartphone emit heat and light, so put it away at least an hour before bedtime and give yourself a little peace before going to bed.

6. Use one of these methods to cool the body

There are several ways to cool the body:

  • Using a small fan helps evaporate sweat, making it easier for your body to regulate your internal temperature, and a bowl of ice can be placed in front of the fan to cool the air.
  • Use a water bottle (some people use when it is cold in winter) or a plastic water bottle, fill it with ice liquid and use it to cool you down.
  • Apply a wet compress with cool liquid on the forehead.
  • Cool the socks in the fridge and put them on. Because cooling your feet lowers the overall temperature of your skin and body.
  • Fold the sheets in a plastic bag and put them in the freezer while you brush your teeth before going to bed. Do not leave it there for long, but long enough to cool, then put it on your bed, it will give you some comfort while you try to relax and fall asleep.

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7. Wear loose-fitting cotton pajamas, and keep your limbs apart

Loose and soft cotton pajamas can help keep you cool by dissipating heat, such as cotton sheets, allowing airflow and ventilation while draining excess sweat from your skin.

And spread out like a starfish on the bed! Stretch across the bed with your arms and legs apart. It is a simple and easy way to keep your body temperature low through air circulation to increase your limbs and reduce sweating.

8. Drink enough fluids

Drink enough water throughout the day, but avoid drinking very large amounts before bedtime so that you do not have to go to the bathroom in the first hours of your sleep.

But beware of soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more alert and alert.

9. Stay calm

If you find it difficult to fall asleep, do something to calm you down. Try reading, writing, or even arranging your clothes .. just make sure you are not playing with your phone or video games – blue light makes us feel less sleepy and play stimulates activity.

Go back to bed when you feel sleepy.

10. Do not worry too much about it

Most of us need about seven to eight hours of quality sleep each night to function properly, but remember that most people can function well after a night or two of restless sleep.

Although you may yawn a little more often than usual, you should be fine.

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