Summer insomnia is a common phenomenon.
Our body is designed so that body temperature must drop in order to fall asleep.
The coolness promotes a sound and restful sleep.
If the air temperature exceeds 28 degrees, any room without air conditioning is severely overheated and does not have time to cool down for the night.
And in a hot room, it’s hard to fall asleep and almost impossible to sleep soundly.
What to do to help yourself?
Why we sleep worse in summer and in the heat
According to scientists, the heart and circulatory system in the heat work to the limit: pumping blood to cool the extremities.
This can worsen overall well-being.
Another important fact: during the REM sleep phase (a few minutes every 1.5 hours), our sweating mechanism shuts down.
Namely, sweat performs the function of “climate control” in the body.
Every hour and a half, the body shuts down its temperature regulation function and becomes less resistant to high outside temperatures.
Because of this, superficial sleep alternates with periods of wakefulness, a person may wake up up to five times during the night, and in the morning they feel wrecked.
In addition to the heat, the daylight hours lengthen in the summer.
And darkness is significant for falling asleep and melatonin production.
If the bedroom is not only hot and stuffy, but also bright, you can’t count on a sound sleep.
And if you managed to fall asleep quickly in the evening, an early dawn can wake you up before the alarm clock rings.
You can also take supplements in the heat
How to fall asleep in the heat: expert tips
The ideal option is to install an air conditioner at home.
With its help, you can create an optimal microclimate, live peacefully, sleep, enjoy the summer.
If you do not have an air conditioner yet, it is recommended to cool down and create comfort in other available ways.
Here are a few best practices.
- Check that all sources of heat are turned off: computer, underfloor heating.
- Limit outside heat and bright light.
If the windows face the sunny side, you can hide from the scorching rays behind thick curtains.
Create artificial darkness as evening falls.
- Air the room.
Open windows all night long, ventilate the room thoroughly.
The more air in the bedroom, the better you’ll feel and the easier it will be to fall asleep.
- Pick bedding made from natural fabrics.
Cotton and linen create a feeling of coolness on the surface of your body.
If you feel “hot from the bed,” despite the natural linens, pay attention to the upholstery of the mattress or the protective cover put on it.
Perhaps the upholstery is made of synthetic material or the waterproof cover does not breathe at all.
In this case, it is worth adding a dense topper (cover) of natural fabrics on the mattress – it will not let the synthetic material of the mattress warm you up from underneath.
- Now the most unobvious tip.
A few minutes before bed, you need to take a hot (not warm, namely hot) shower for five to seven minutes.
You will artificially overheat, and in response to this exposure will actively start the mechanisms of thermoregulation, which will begin to bring the temperature to normal.
Your body temperature will drop about half a degree lower than usual.
This is enough to initiate the processes of sleep.
Summer sleep can be hindered by seasonal factors.
First and foremost are the heat and early dawns.
Light acts on the retina even through closed eyelids, signaling to the brain that morning is coming.
But if dawns wake you up earlier than usual, and you feel well during the day, you should not try to artificially prolong your sleep.
A slight physiological decrease in the need for sleep in the summer is normal.
Another thing is abnormal heat.
It is important to understand that heat is not just discomfort.
Typically, body temperature drops before bedtime, which triggers other processes associated with falling asleep.
The heat prevents the internal temperature from dropping, delays it, so in summer we may be concerned about falling asleep.
You need to do everything that depends on you to sleep well and get a good night’s sleep in spite of the weather.
And if the issue with air conditioning can not solve everything, then a hot shower before going to bed is a common option.
Also, to improve sleep in a hot period, many recommend taking supplements.
They are safe, please follow the instructions.