Difficult to fall asleep when the thermometer exceeds 25°C at night. Here are some tips to avoid sleepless, sweaty nights.
During episodes of heat wave, the temperatures remain high even at night and prevent the body from resting. A few simple measures can still promote sleep during strong heat.
Take a lukewarm shower before sleeping
Passing the body under lukewarm water allows the body to cool down and thus promotes falling asleep. However, avoid baths or jets of iced water, which cause an increase in heart rate and consequently cause the body to produce heat. You can also apply a refreshing spray (kept in the fridge) on his legs or on the sheets before going to bed.
Dress lightly
Some prefer to sleep entirely naked in hot weather, but this also makes you more vulnerable to temperature changes and you’ll be likely to wake up in the night. It is therefore advisable to keep a babydoll or a T-shirt, preferably cotton to absorb the sweat. Similarly, a simple sheet without comforter neither cover will be the most appropriate.
Turn off your computer
Not only the light screens is harmful to falling asleep (it is advisable to turn off your devices at least two hours before going to bed), but a computer lit in your room emits heat additional. Don’t: Long overnight updates.
Prepare your room
To protect the room from the heat, be sure to keep the shutters and Windows closed during the day. In the evening, when the temperatures drop a little, on the contrary open the doors and windows to create a stream ofair. You can also use an atomizer to refresh theatmosphere. At night, the windows can remain ajar, except of course if you live on the ground floor. No need to encourage burglars or end up with a bird or a cat in the apartment.
A cooling pillow or mattress?
Several brands sell refreshing pillows or over-pillows? Some contain freeze which retains the cold, others a mousse which acts as a refrigerant in contact with water. Remaining cool for several hours, they make it easier to fall asleep and are used to fight against perspiration. There are also air-conditioned mattress toppers to plug into an electrical outlet.
Light dinner for better sleep
A too much meal causes an increase in body temperature that is harmful to sleep. Give preference to fresh fruits and vegetables, salads or fish grilled for example. Above all, make sure you are well hydrated and keep a small bottle of water next to the bed. Without drinking liters of water… otherwise you’ll wake up for pee breaks every two hours.
Protect yourself from mosquitoes
Worse than the heat for falling asleep: the buzzing of mosquitoes around the pillow and itchy pimples. To avoid stings, lamps UV attracting and electrocuting insects prove to be the most effective method during the night. To be avoided, however: candles at the lemongrass which could set the room on fire and emit a strong odor that could make it difficult to fall asleep. In really infected areas, the mosquito net remains the best prevention.
Air conditioner or fan?
A air conditioner set incorrectly can cause a good cold even in one night. A difference of 5°C with the outside temperature is sufficient to ensure good comfort at night. A fan, meanwhile, should not be oriented directly towards the bed, always to avoid the cold snap. The trick: place it behind a damp sheet to increase the cooling effect.
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