How to sleep well when it's hot?
“ The weather is good, the sky is blue ”…🎶
The hot summer days put us in a good mood and we fully enjoy these sunny moments.
But we did say “summer days”, so when night approaches, we hope to be able to slip under cool sheets and enjoy a restful sleep.
Unfortunately, the reality is often different: we constantly turn around, we sweat, we turn the air conditioning on and off every 5 minutes, we try to ventilate the room and inadvertently, we let mosquitoes and morning light in... Result: restless and unrefreshing nights.
So how do you sleep well when it’s hot ? Discover all our tips and tricks to help you sleep well in hot weather!
Why does heat disrupt sleep?
Our body is naturally designed to maintain a stable internal temperature around 37°C. Nighttime heat will disrupt this thermoregulation of the body.
When we fall asleep, our body enters the slow-wave sleep phase . During this phase, our brain activity slows down, and our body naturally cools down. If the ambient temperature is too high, the body may struggle to cool down sufficiently (poor guy, he does what he can!), which can lead to fragmented sleep.
Our body will therefore react by sweating more to regulate itself. And although sweating is an essential mechanism for maintaining a healthy body temperature, it can become bothersome during the night: nothing is more unpleasant than trying to sleep in damp, sticky sheets.
In addition, excessive sweating can lead to dehydration , which can also disrupt our sleep: the mouth is dry, we get up 36 times to drink water, headaches can appear... In short, it is impossible to sleep well in these terms !
Are there any tips for sleeping well when it’s hot?
Fortunately, yes! There are a few things you can do to sleep well even in the middle of a heatwave. Here are a few :
1. Regulate the room temperature
Make sure your bedroom temperature is comfortable and conducive to sleep. Use a fan or air conditioner to cool the surrounding air, or opt for a ceiling fan for gentle, even ventilation.
Pssst: avoid sleeping with the air conditioning or fan on at the risk of getting sick! When you feel yourself falling asleep, turn everything off!
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2. Ventilate as much as possible in the early morning
Take advantage of the early hours of the day, when the temperature is cooler, to ventilate the room by opening the windows. This will renew the air and create a more pleasant atmosphere for the night to come.
Well, that only works for early risers!
3. Optimize ventilation and create a draft
Place fans to circulate air, and try to create a draft in the room by opening windows and bedroom doors at opposite ends. This will promote better air circulation and help lower the room temperature.
4. Avoid electronic devices before bed
This is one of the tips to follow all year round to sleep better . For what ? Because blue light emitted by electronic devices can disrupt the production of melatonin, the sleep hormone. And then, you will avoid an additional source of heat: the phone charging which heats your hand at 28°C… No thank you!
This is one of thetips to follow all year round to sleep better . For what ? Because blue light emitted by electronic devices can disrupt the production of melatonin, the sleep hormone. And then, you will avoid an additional source of heat: the phone charging which heats your hand at 28°C… No thank you!
5. Choose bedding adapted to summer temperatures
Opt for sheets made from natural materials such as cotton or linen which allow your skin to breathe better and air to circulate better. Avoid synthetic fabrics that trap heat.
Also consider turning your mattress. And yes, the summer/winter side of certain mattresses is not a legend!
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6. Refresh your body before bed
Take a warm or cool shower before bed to refresh your body. You can also lightly moisten your wrists and neck with cool water, or why not with a few drops of peppermint essential oil: cold effect guaranteed!
A little extra tip: If your skin is heated by the sun, consider using aloe vera gel (previously placed in the refrigerator) to cool your skin and calm the inflammation.
7. Close the shutters during the day to maintain freshness
Keep your shutters closed during the day to prevent outside heat from entering your room. You can also use thick curtains to block the sun's rays.
8. Take care of your diet
The National Sleep Institute confirms this: diet directly influences the quality of sleep. So be sure to:
Avoid heavy and fatty meals which can cause drowsiness during the day and disrupt sleep.
Favor foods rich in tryptophan at dinner (impact on melatonin) such as eggs, fish, pulses, and even chocolate - oh the good news!
Eat dinner about 2 to 3 hours before going to bed to avoid a rise in body temperature due to digestion at bedtime.
9. Relax as much as possible before going to bed
Take time to unwind before bed by engaging in relaxing activities, such as reading, meditation, or gentle stretching. If necessary, you can always turn to certain plants known for their soothing properties, such as ashwagandha , which can promote a state of calm conducive to falling asleep. Plants such as passionflower, hops or California poppy are known for their relaxing and sedative properties. They help reduce the time it takes to fall asleep and promote deep sleep.
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To conclude
You will have understood, to sleep well when it is hot , anticipation is the key: take care of yourself (diet, refresh the body, etc.) and implement simple tips during the day (draughts , closed shutters, adaptation of bedding, etc.). By adjusting your environment, you will maximize your chances of getting a good night's sleep.
And in case of extreme heat, our wonderful plants can offer you restful sleep. Food supplements for sleep are of great help when the optimal conditions for sleeping well are not met.
By combining practical tips and natural resources, you will be able to fully enjoy your nights and who knows, maybe even spend them cool under a sheet! 😊
