5 tips to sleep better when it's very hot

 

 

We spend the winter moaning about how cold it is and looking forward to summer, and then when summer finally arrives, we moan about how hot it is, particularly at night, during those sweltering summer nights that seem to go on forever. If you, like many people, have difficulties sleeping during the summer months, we have some suggestions for how you can get a better night's rest even when it's really hot outside.

 

We are accustomed to the summer heat; but, when one of those waves of blistering heat hits that doesn't even let you leave the house, it is essential to take it easy and know what to do to combat the heat and survive as much as possible until the heat wave passes and temperatures return to normal.

 

Because it is more difficult to fall asleep at night and because it is possible to spend several hours tossing and turning in bed in an effort to find the proper position to sleep in, the heat is typically at its worst in the evening and nighttime hours. On those hot summer nights, the following advice can help you get to sleep and sleep better once you're already sleeping.

 

Put the sheets in the freezer

 

 

This advice is for all those individuals who truly fight each night to combat the heat and have lost all idea of what they should do to fall asleep.

It doesn't require a lot of explanation, does it? Before going to bed, simply place the sheets in the refrigerator or freezer for about an hour. This will prevent the sheets from getting too hot during the night. If you don't have room for the complete set of sheets, you can try to squeeze in at least the pillowcase so that you can lay your head on a cooler surface. This straightforward action may assist you in dozing off before the sheets get too hot to bear.

 

Keep windows and blinds closed

 

 

When the warm weather arrives, the very first thing that comes to mind is throwing open all of the house's windows and curtains in an effort to let in some outside air... a breath of fresh air in the midst of the hot heat? Oh my goodness! The fact of the matter is that doing so may very well be a grave error due to the fact that you will be permitting the sun and its heat to enter the room, which will cause the temperature there to rise even further. Instead, make an effort to keep the windows and blinds closed throughout the day to maintain a comfortable temperature. This is especially important on the side of the home that faces the sun and particularly important when there is a heat wave.

If you suddenly become aware of a breeze that is just slightly cooler than usual, it is in your best interest to open the windows but leave the blinds drawn. This will allow the breeze to come in while blocking the light from coming in.

 

Generates cold air

 

 

I'm sure that many of you have already seen this trick on TikTok or Instagram, but in short, it entails filling a large bowl with icy water, pouring a ton of ice cubes into the bowl, then placing the bowl in front of a fan to make the water appear to be moving faster than it actually is. If you do this one hour before you go to bed, the temperature in your room will be somewhat reduced when you enter there.

 

Stay hydrated

 

 

Every day of the year, it is necessary to drink enough water, but during the summer months, it is much more important to be properly hydrated because it assists in regulating body temperature and makes it easier to sleep at night. You should make an effort to consume a sufficient amount of water during the day, but you should steer clear of drinking too much right before you go to bed. This will prevent you from having to get up in the middle of the night to use the restroom.

If you frequently wake up in the middle of the night, it's a good idea to keep a glass of water on your bedside so that you may quickly rehydrate whenever you do so.

 

Follow your usual routine and avoid naps

 

 

It is vital to stick to a routine in order to develop a good sleep schedule, which is something that is applicable even during a heat wave. It is recommended that you go to bed and wake up at the same time every day and refrain from taking naps. Be as resilient as possible and fight the urge to take sleep after lunch during the warm summer months. You will likely have an easier time falling asleep at night if you skip your nap during the day.

 

Exercise

 

 

Exercise can be more challenging in the summer, particularly when it's extremely hot out, so you should take extra precautions to avoid injury. Exercising throughout the day has been demonstrated to improve sleep quality in some adults, even though doing so in hot temperatures makes it more difficult to accomplish.¹

You could go for a run or work out at the gym first thing in the morning when it's not too hot yet, or you could wait until later in the day when it's starting to get cooler. If you are going to exercise in the evening, it is ideal to do it at least a couple of hours before bedtime so that your heart rate can return to normal. It is best to avoid exercising in the middle of the day when temperatures are at their highest, especially if you are going to exercise outside.

 

Conclusion:

The significance of sleep in regards to mental health cannot be overstated. Achieving a good night's sleep is essential for maintaining our baseline mental health, as even just one night of sleep deprivation can have a dramatic impact on our mood the next day. In fact, research has consistently shown that chronic exposure to poor sleep quality is strongly associated with the development of depression, anxiety, and other mental health conditions.

It's not just the quantity of sleep that matters, but also the quality. Disrupted sleep, such as frequent awakenings or difficulty falling asleep, can be just as detrimental to our mental health as a lack of sleep. This is because sleep plays a crucial role in the regulation of our emotions, and when our sleep is disrupted, it can affect the way we perceive and process emotions the following day.

It's important to note that the relationship between sleep and mental health is bidirectional, meaning that poor mental health can also lead to poor sleep quality. For example, individuals with anxiety or depression often struggle with insomnia or other sleep disorders. This can create a negative cycle, where poor sleep exacerbates mental health symptoms, and vice versa.

Therefore, it's crucial to prioritize good sleep hygiene as part of our overall mental health routine. This can include things like establishing a consistent sleep schedule, minimizing exposure to technology before bed, and creating a relaxing bedtime routine. By taking care of our sleep, we can do our part in maintaining our overall mental well-being.