Too warm to sleep? For many of us, hot summer nights mean sleepless nights and for hours of walking back and forth in bed. But if you pay attention to a few things, you can sleep better in the heat. You should avoid the following errors.
Heat is not only exhausting and sweaty during the day, often enough, she steals sleep on us on summer nights. If it is too hot for you to sleep, this can also be due to some frequent mistakes – which you can avoid in the future.
1. Heavy sport late at night
Shortly before going to bed, you shouldn’t stimulate the circulation too much. So it’s best not to do difficult sports. A slight physical activity, on the other hand, is recommended – such as a short walk, gentle yoga or other stretching exercises. If you cannot or do not want to do without your workout in the evening, make sure that there is at least two hours between sports and night’s sleep.
2. False ventilation makes you sleep worse in the heat
In cool temperatures, it is usually easier to sleep than in heat. So make sure that your bedroom doesn’t get too warm. Many let their windows completely closed in the heat so that they do not reach the inside. But this is not always the right way, so it can also become too warm to sleep – and too stuffy. Depending on the positions of the windows and the concrete sunlight, you should leave the windows open during the day. However, it is particularly important to ventilate extensively in the morning and at night. More on that:
3. Poor indoor climate is bad for your sleep
A good indoor climate is also important. Depending on the space, the air humidity should be around 40 to 60 percent, writes the consumer center. Air too dry could irritate the mucous membranes.
If you have the feeling that the air humidity is too low, you can set up buckets or other containers with cold water in the bedroom. You can also hang a wet sheet in front of open windows at night.
4. Too warm to sleep? This can be due to the wrong cooling
Before sleeping, you can shower briefly to cool yourself up in heat – but preferably with lukewarm water. Let a shower to be too cold, because it is more likely to make you sweat: the cold water drops the body temperature, which in turn wants to compensate for. So he drives up the temperature again and “warms up” you. Sports scientist Ingo Froböse recommends showering lukewarm to the RND.
5. Alcohol disturbs sleep – not just in the heat
You should also do without alcohol, it can ensure a restless sleep. Incidentally, this does not only apply to hot summer temperatures: Because alcohol disturbs the sleep phases, the Federal Institute for Public Health writes. As a result, you sleep more restlessly and wake up more often at night.
6. The dinner can be difficult in the stomach
Dinner also has an impact on your sleep – and you can do a lot in the heat: make sure not to eat hard -to -digest meals in the evening. Also very hot to eat is not recommended and can be a hindrance when falling asleep. Better alternatives are fruit and vegetables, (vegetable) curd and yoghurt dishes or a fresh salad.
7. With synthetic fiber pyjamas it quickly gets too warm to sleep
If you have the wrong clothes at night, it can give you the feeling that it is too warm to sleep. Pyjamas made of polyester fibers, for example, are rather not recommended because the textiles can charge and stick to the body – not exactly pleasant if it is already hot anyway. In addition, the synthetic fiber sweat often absorbs badly. Clothing made of cotton or linen is more pleasant in the heat – the fabrics absorb moisture and have a slightly cooling effect.
8. The wrong duvet for sleeping in the heat
What applies to clothing, of course, applies even more to the duvet and bed linen. Here, too, it can help to avoid art fibers. By the way, at high temperatures, your bed sheet is sufficient instead of the usual blanket. Just let them out and see if the pure sheet is more pleasant to fall asleep in the heat.
Alternatively, you will find tips for cooling duvets in our summer ceiling guide:
9. Sleep in heat without clothing or blanket
Even if it is tempting, you don’t necessarily sleep better without clothing or blanket. The reason: Without textiles, sweat is not sucked up by the skin. However, the body cannot always regulate its temperature in the dream sleep. Despite the heat, there can be hypothermia and therefore colds or summer flu.
10. Your psyche keeps you from sleeping
For a relaxing sleep, it also depends on your own attitude. Anyone who complains about it in the evening that they are certainly not able to sleep because of the heat will certainly not find a peaceful sleep in the evening, says the sleep specialist Uwe Fremder. “This is a self -fulfilling prophecy,” the head of the interdisciplinary center for sleep medicine in Hofheim told the FAZ. Basically, however, being outside and the bright and longer light in summer take care of a good atmosphere and activity, which are reflected in better sleep.
Which also helps: cool bed linen & refrigerated bottle
If there is still too hot to sleep despite ventilation, lukewarm showers and the other tips, you can also get a little cooling into bed: put the bed linen in a bag before going to bed and put it in the freezer for a few minutes. Then take out again and quickly snuggle into the chilled sheets. The effect does not last too long, but causes cooling for a few minutes.
Another trick with which the falling asleep may be easier: fill a hot water with cold water and put it in the fridge for a while. You can then put the hot water bottle at the end of the bed and cool your feet.
And during the day: don’t forget sun protection!
Because even with sunburn it sleeps badly. And it is dangerous for the skin. Here you will find our best mineral organic sun creams:
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Read more on utopia.de:
- What better helps in heat: cold or warm drinks?
- 7 Frequent mistakes that you should avoid in the heat
- Cooling apartment without air conditioning – tips and tricks
** marked with ** or orange underlined Links to sources of supply are partially partner links: If you buy here, you will actively support Techzle\.com, because we will then receive a small part of the sales proceeds. More information.
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