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
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
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
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.
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.