At night, when the temperature rises higher than we would like, sleep can become a real challenge. High temperatures, humidity and impaired everyday life can disturb our sleep. If you want to know how to sleep in the heat and enjoy deep and refreshing dreams, you will find some simple yet effective tips on how to improve your sleep quality through summer heat.
Why does summer heat disturb sleep?
Studies show that high temperature and humidity can increase the likelihood of sleep disorders by up to 54%. When the body temperature rises, our body begins to cool down, making it difficult to achieve a natural drop in temperature, which signals the brain to sleep. Hot air can also increase your metabolic pace, which can cause alertness and interfere with falling asleep.
6 tips on how to sleep well in heat
1. Create a cool wind
One of the easiest ways to cool the bedroom and ensure good sleep is to use a bowl filled with ice cubes and place it in front of the fan. This cool air flow will help reduce room temperature and create a pleasant refreshment during sleep.
2. Cool the pillow
Forget hot nights with a sweaty pillow. The simplest way to cool your body is to use a refrigeration pillow cover that will quickly reduce your body temperature and improve your sleep quality.
3. Drink cold cherry juice
Cherry juice is not only refreshing, but also helps to achieve deeper sleep faster. Studies show that consumption of this juice can extend sleep daily for up to 84 minutes.
4. Enjoy a warm bath ritual
While it may seem like a cold shower is the best choice, a warm bathroom wash at bedtime can actually help you relax and fall asleep faster. Warm water reduces body temperature and helps achieve deeper sleep.
5. Drink lemon herbal tea
In addition to its pleasant aroma, lemon herbs also help regulate body temperature and speed up melatonin production, which is responsible for drowsiness.
6. Snack with walnuts
Choose walnuts to snack at bedtime. Studies show that omega-3 fatty acids in nuts can improve sleep quality and increase sleep to 58 minutes.
In the summer, when the heat can interfere with your sleep, it is important to take care of your comfort. With these simple tips, you can have a good rest even on hot summer nights. Remember to cool the environment, drink cold drinks and choose the right sleep habits to make sleep in the heat pleasant and effective.
Source: Womansworld.com
Photos associative © canva.
