How do I get a good night’s sleep when hot?

10 tips to help you get a good night’s sleep in the scorching heat

How do I get a good night's sleep when hot?

Temperatures are rising in many places at the moment and that is why the question of how to get a good night’s sleep is on the minds of many people.
Temperatures are rising in many places at the moment and that is why many people are wondering how to get a good night’s sleep.

*Don’t sleep during the day

High temperatures can slow us down a bit during the day. This is because we are expending more energy to regulate our internal body temperature.
And if your sleep is disturbed by the heat at night, try not to sleep during the day to make up for this deficiency. Because not sleeping during the day in the heat may be better because it does not make it difficult for you to sleep the next night.

*Working hours

In hot weather, your heart wants to change your daily habits. But don’t do that. Because doing so can affect your sleep.
Lie down to sleep according to your daily routine and try to do other daily activities on their schedule. Do everything you need to do before going to bed.

*Stay cool

Remember the basics. Take all necessary steps to ensure that your bedroom is adequately cooled at night.
During the day, put curtains on the bedroom windows so that sunlight does not enter the room directly. Make sure to close all windows facing the sun so that hot air does not enter.
But before going to bed at night, open all the windows so that air can pass through.

What should the bed look like?

Minimize clothing on your bed and keep it easy to use. Use cotton sheets, cotton sheets absorb sweat easily.
When the bedroom temperature is high, our body temperature drops during the night and that is why sometimes when we wake up we feel cold.


Using a small fan in hot weather can be a wise decision, especially when the climate is hot and humid.
Using a fan can help dry sweat and regulate body temperature.
If you do not have a fan, keep ice cold water in a water bottle.
Another way is to cool your socks in the fridge and put them on at bedtime. Keeping your feet cool helps lower your body and skin temperature.

*Use plenty of water

Drink plenty of water during the day, but avoid drinking too much water shortly before bedtime.
You may not like to get thirsty, but you also don’t like having to go to the bathroom in the morning because you drink too much water before going to bed at night.

*Be careful what you drink

Be careful with soft drinks. Most soft drinks contain caffeine, which stimulates our central nervous system and forces us to stay awake.
Keep calm

If you have trouble falling asleep, get up and do something to calm you down. Read books, write something or fold your socks.
After doing any quiet work, go to bed when you feel sleepy.

How does high temperature affect your body?

Dehydration: Drink as much water as possible to restore
more energy lost in the urine, sweat and respiratory system. High Temperature: This can be a problem for people who have heart or respiratory problems. Symptoms include skin tingling, headaches and nausea.
Fatigue: This is when your body releases water and salts. Weakness, lethargy, and muscle cramps are some of the symptoms of
heatstroke: When the body temperature rises to 40 degrees Celsius or higher, the risk of heatstroke increases. Symptoms may include fatigue, but the victim may lose consciousness, dry skin and stop sweating.

*Take care of the children

Babies usually get a good night’s sleep, but any changes in other family members’ moods or daily routines can have a profound effect on them. Make sure you follow normal bedtime and bath times and don’t try anything new because of the heat.
According to the NHS UK, according to the bedtime routine, take a bath with lukewarm water before going to bed. Remember that the bath water should not be too cold as it causes the blood circulation in the body to increase.
Babies can’t tell you if they’re feeling too hot or too cold, and that’s why keep checking their temperature. Babies can sleep better between 16 and 20 degrees Celsius.
A thermometer can be installed in the room where the baby is sleeping, touching their forehead or back to see if it is warm. Overcome It
Many of us need seven to eight hours of good and restful sleep to work better in our daily lives.
However, many people can still function better after a night or two of restless sleep.
Even though in this situation you take more time than usual, you will be better off.
All of this advice is based on the recommendations of Professor Kevin Morgan, former director of the Clinical Sleep Research Unit.

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