On hot sum­mer nights, sleep often turns into a test if there is no air con­di­tion­ing in the room. In the morn­ing, you feel tired, you feel a lack of strength and ener­gy. Sleep dis­tur­bance does not allow the body to ful­ly relax, caus­es irri­ta­tion and can cause some dis­eases. 9 life hacks will help you sleep sound­ly in the heat, even with­out air con­di­tion­ing.

Bed linen should be from the “correct” fabric

Poly­ester, silk, satin are fab­rics for “win­ter” bed linen. The mate­r­i­al “does not breathe” and will cre­ate the effect of a green­house. Con­tribute to sleep “sum­mer” fab­rics that let air through, such as cot­ton and linen.

It is inter­est­ing!

Sci­en­tists con­duct­ed a series of exper­i­ments and came to the con­clu­sion that many bril­liant peo­ple are unit­ed by a com­mon fea­ture — they sleep lit­tle. At the same time, they feel ener­gized and rest­ed. Sci­en­tists believe that sleep dis­tur­bance is the flip side of genius.

Sleep in clothes

Sleep in clothes

Despite the fact that the room is hot, it is bet­ter to sleep in light clothes. It will absorb sweat, so that the body will remain dry and you will not be dis­turbed by an unpleas­ant sticky lay­er that caus­es severe dis­com­fort dur­ing sleep. A cot­ton set is per­fect — it should be free and not hin­der move­ment.

Did you know?

Stud­ies have shown that the qual­i­ty of sleep is affect­ed by nutri­tion. A high-pro­tein diet makes sleep deep­er and stronger, and a large amount of car­bo­hy­drates can cause insom­nia.

Use a body cream with menthol

Body prod­ucts with men­thol refresh and cool the body. After the evening show­er, apply cream or milk with men­thol. A feel­ing of fresh­ness and cool­ness will remain for some time — this is what you need in order to fall asleep com­fort­ably in the heat. Choose prod­ucts with a light tex­ture — they are quick­ly absorbed and do not form a sticky film on the skin.

On a note!

Accord­ing to numer­ous stud­ies, reg­u­lar day­time sleep reduces the like­li­hood of devel­op­ing heart and vas­cu­lar dis­eases.

Don’t eat meat in the evening

Don't eat meat in the evening

After eat­ing meat, the body pro­duces a lot of heat, it becomes more dif­fi­cult for the body to fight the heat. There­fore, in extreme heat in the after­noon, it is bet­ter to give up meat dish­es and give pref­er­ence to light veg­etable snacks. For din­ner, you can eat some fish. Two hours before bed­time, it’s no longer worth eat­ing any­thing so as not to bur­den the body.


If 12 nights in a row sleep for 4 hours, the state will be approx­i­mate­ly the same as when intox­i­cat­ed. There is incon­sis­tent speech, con­fused con­scious­ness and mem­o­ry is dete­ri­o­rat­ing.

Cool your bed

If there is no air con­di­tion­ing in the room, a freez­er will come to the res­cue. Wrap the sheet and pil­low­case in cel­lo­phane and place in the freez­er. Leave for a while to cool the bed linen well. If you cov­er your­self with a light sheet, you can also put it in the freez­er. A pleas­ant cool­ness will begin to refresh the body, so it will be much eas­i­er to fall asleep. It is pleas­ant to lie on such bed­ding — it con­tributes to sound sleep.


It is believed that the phe­nom­e­non of deja vu aris­es from dreams. A per­son does not remem­ber them, but they remain in the sub­con­scious. There is an uncon­scious “pro­gram­ming” for the events seen in a dream.

Drink water before bed

On hot nights, the body sweats a lot. To avoid dehy­dra­tion in the morn­ing, drink a glass of cool water half an hour before bed­time. If you want to drink at night, you do not need to endure thirst. A few sips of water will help restore water bal­ance.


Ital­ian sci­en­tists have come to the con­clu­sion that reg­u­lar snor­ing leads to changes in the brain and can cause men­tal decline.

Take a shower

Take a shower

Water will help wash off not only sweat and dirt, but also the fatigue that has accu­mu­lat­ed dur­ing the day. Take a show­er before going to bed — the body will feel cool for a while. Start with hot­ter water to relax your body. Grad­u­al­ly make the water cool­er and com­plete the pro­ce­dure with a cold douche. After such a show­er, it will be eas­i­er to fall asleep in the heat, and sleep will become much stronger.

Did you know?

Dur­ing severe over­work or in a pro­tract­ed stress­ful sit­u­a­tion, short-term sleep may occur last­ing from a frac­tion of a sec­ond to half a minute. This con­di­tion can become espe­cial­ly dan­ger­ous when dri­ving a car.

Humidify the air

The heat of the day makes the air dry and it is very uncom­fort­able to sleep at night. In order for sleep to be strong and healthy, the air needs to be moist­ened. A humid­i­fi­er will do the job per­fect­ly. If it is not there, a basin of water will come to the res­cue. Or you can arrange sev­er­al con­tain­ers of water in dif­fer­ent places around the apart­ment.


Five min­utes after wak­ing up, 50% of dreams are for­got­ten, and after 10 min­utes — about 90%. That is why many peo­ple think that they do not dream.

Choose a quality mattress

Poor qual­i­ty mat­tress­es accu­mu­late heat that comes from the body, which leads to over­heat­ing and poor sleep. Choose mat­tress­es that are well ven­ti­lat­ed. Many mod­ern prod­ucts have two sides: sum­mer and win­ter. On the sum­mer side, it is com­fort­able to sleep in the heat, because the air “walks” and there is no effect of a steam room. If space per­mits, the mat­tress can be placed on the floor — the air below is slight­ly cool­er.

Be sure to ven­ti­late the room before going to bed so that the air does not stag­nate. Try to stick to the dai­ly rou­tine and fall asleep at about the same time — this con­tributes to a sound and healthy sleep.

Expert com­ment

Ali­na Koto­va, cos­me­tol­o­gist

In the sum­mer, many peo­ple com­plain that sleep has become super­fi­cial, insom­nia is more like­ly to wor­ry — nat­u­ral­ly, this affects not only well-being, but also the con­di­tion of the skin. In order for the sleep to be deep and healthy, the tem­per­a­ture in the room should be from +21 to +23 degrees. If it is not pos­si­ble to cool the air, oth­er meth­ods can be used.

On hot nights, even a fan does not always save, because it “dri­ves” hot air. To cool it down a lit­tle, place a large con­tain­er of ice in front of the fan. Before going to bed, you can take a cool show­er or make a foot bath and hold your feet in water for 7–10 min­utes. The water should be cold enough, but com­fort­able for you. You can put cold com­press­es on your ankles, wrist, and under your knee to help low­er your body tem­per­a­ture. Then it will be eas­i­er for the body to cope with over­heat­ing, and the skin will not lose its tone and elas­tic­i­ty.

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