How to fall asleep when it's insanely hot outside: tips to help

Falling asleep on a hot day is extremely difficult/freepik

When the summer heat comes, it can not only complicate our everyday affairs, but also affect the quality of our sleep. High air temperature makes it difficult to fall asleep and can lead to frequent awakenings during the night.

Lack of sleep, in turn, affects our well-being, reduces productivity and can worsen the general state of health. Therefore, it is important to know effective methods that will help you fall asleep comfortably, even when it is hot outside. They will be shared with you by Radio MAXIMUM!

Cooling the room

1. Use a fan or air conditioner. They will help maintain a comfortable temperature in the room. If you don't have air conditioning, try placing a bowl of ice in front of the fan for a cooling effect.

2. Close the curtains during the day. This will help prevent the room from heating up from the sun. In the evening, when the temperature drops, be sure to open the windows for ventilation.

3. Choose bedding made of natural materials. Cotton or linen absorb moisture well and allow the skin to breathe, which promotes comfortable sleep.

Cooling the body

1. Take a cool shower before bed. This will lower your body temperature and help you relax.

2. Use a wet towel or compress. Place a cool, damp towel on your forehead or wrist. This will help to cool the body quickly.

3. Keep a water bottle in the refrigerator. Use it as a cold compress by placing it under your feet or on your stomach.

It is worth taking a cool shower before going to bed/Freepik photo

Regulating lifestyle

1. Drink enough water throughout the day. Dehydration can make you even more sensitive to heat. Avoid excessive alcohol and caffeine consumption, which can contribute to dehydration.

2. Avoid heavy meals before bed. Heavy food increases metabolism, which can raise body temperature. Choose light snacks.

3. Follow a regular sleep schedule. A consistent sleep schedule helps the body adapt more easily to different conditions, including heat.

Alternative methods

1. Apply cooling face masks. Special masks with cooling gel can provide comfort and reduce heat.

2. Sleep in underwear or without clothes. A minimum of clothing promotes better air circulation around the body.

3. Use a cool mattress or pillow. There are special cooling mattresses and pillows that help lower your body temperature while you sleep.

Sleeping in the heat can still be a challenge, but by using simple and effective methods to cool your room and body, as well as adjusting your lifestyle , you can significantly improve the quality of your sleep. Following these recommendations will help you maintain sound sleep and feel refreshed even on the hottest nights.

Don't forget the importance of hydration, a light meal before bed and using natural materials in your bedding. These steps will help you enjoy restful and restorative sleep any time of the year.