Arab weather - summer is the season for trips and enjoying various outdoor activities with family and friends, but with the rising temperatures, most people find it difficult to get a good sleep at night, especially in the absence of air conditioning.
There are several solutions that you can do to beat the heat and get enough restful sleep, but let's first learn about the changes that occur in body temperature when sleeping.
The temperature of your room and body greatly affects the quality of your sleep. During the first stage in which we transition from consciousness to light sleep, your basal body temperature must generally drop by about two to three degrees before you can reach the state of deep sleep.
If the basal temperature is too high, it is difficult for your brain to tell whether you are awake or asleep, which may directly affect the quality of your sleep. In general, the ideal room temperature for sleeping is around 16 to 18 degrees Celsius.
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1. Avoid daytime naps
Hot weather can make us feel a little lethargic during the day, because we use more of the energy in our bodies to regulate our internal temperature.
But if you have trouble sleeping at night, try to avoid daytime naps. Because when it's hot, drowsiness can be precious - save it for bedtime in the evening, and try to stick to your regular bedtime and routine.
2. Keep the heat out of the bedroom
Take steps to make sure your bedroom is as cool as possible at night.
During the day, I draw all kinds of curtains to keep the sun's rays out of the bedrooms. And be sure to close the windows on the sunny side of your home to keep out the hot air, and open all the windows, at night before you go to sleep, to breathe the air in.
3. Use the appropriate sheets
Thin cotton sheets absorb sweat and do not trap your body heat and are suitable for hot weather, and you can reduce the sheets while keeping some close and close at hand, no matter how hot it is in your bedroom, your body temperature will drop during the night. That's why sometimes we wake up feeling cold.
4. Take a warm shower before bed
If you feel hot before going to bed, take a warm bath, not cold. A warm bath increases blood flow to the skin and increases heat loss from your body. It also helps you relax, so you go to bed feeling comfortable and clean.
5. Turn down lights and electronic devices
Some light bulbs emit heat that can make the atmosphere even more difficult than trying to get a good night's sleep. Try to keep your light use to a minimum. This not only keeps your room cool, but makes it easier for you to fall asleep if you turn down the light level for a while before bed.
It's also helpful to turn off electronics as well, as devices like a smartphone emit heat and light, so put them away at least an hour before bed and give yourself some peace before bed.
6. Use one of these methods to cool the body
There are several ways to cool down the body:
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7. Wear loose-fitting cotton sleepwear, and keep your limbs apart
Loose and soft cotton pajamas can help keep you cool by dissipating heat, like cotton sheets, they allow airflow and ventilation, while wicking excess sweat from your skin.
And spread out on the bed like a starfish! Stretch across the bed with your arms and legs apart. It's a simple and easy way to keep your body temperature down by increasing air circulation around your extremities and reducing sweating.
8. Drink enough fluids
Drink enough water throughout the day, but avoid drinking very large amounts before bed so that you do not have to go to the bathroom in the first hours of your sleep.
But be careful of soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more alert and alert.
9. Stay calm
If you find it difficult to fall asleep, do something that calms you down. Try reading, writing, or even arranging your clothes..just make sure you don't play with your phone or video games - blue light makes us feel less sleepy and play stimulates activity.
Return to bed when you feel sleepy.
10. Don't worry about it too much
Most of us need about seven to eight hours of quality sleep each night to function properly, but remember that most people can function well after a night or two of restless sleep.
Although you may yawn a little more frequently than usual, you should be fine.