Sleep well in the heat: 5 tips you need to know

When the heat robs you of your sleep, it can become torture. If you don’t have air conditioning at home, you may find the following tips helpful:

Use breathable sleepwear for your night’s sleep. Light cotton clothing that absorbs sweat well is ideal. Many people swear by functional underwear. This clothing actively removes moisture and heat from the body.

In any case, do not wear too tight clothes. Sleeping naked is also an alternative if you feel comfortable doing so.

Also, equip yourself with thin blankets to prevent too much heat build-up in bed. Special summer duvets can be found in specialist shops. However, if it is very hot, a sheet or an empty duvet cover will suffice.

The windows must remain closed from morning to evening (ie during the day). After airing the room in the morning, lower the blinds or close the curtains. This helps prevent heat from building up in the rooms.

Of course, fans or air conditioners are also suitable for cooling in one’s own four walls – if they are available. Only just before going to sleep do you open the windows again to let in the cool, fresh evening air from outside.

Of course it is important to drink enough water during the day when it is hot. However, you should not overdo it before going to bed, so as not to interrupt your sleep by going to the toilet.

You should definitely avoid alcoholic or caffeinated drinks. These not only increase the urge to urinate, but can also cause restless sleep. You should also avoid fatty and heavy foods in the evening to make it easier to fall asleep and stay asleep.

Sleeping pills are also critical. In order not to promote dependence, do not reach for the pill even on hot nights. Our bodies can handle a few nights with less sleep.

Taking a cold shower before bed may sound like a good way to beat the heat. This also causes the body temperature to drop for a short time. After showering, however, the body has to get used to the hot outside temperature again – and react with increased sweat production. This can even make it difficult to fall asleep.

If you still can’t fall asleep after 20-30 minutes, get up and do something else. For example, read a book or listen to relaxing music and only go back to bed when you are tired. A soothing herbal tea with lemon balm, valerian or lavender can also help you fall asleep.

Under no circumstances should you handle your smartphone or PC. The blue light from the devices, which we perceive as white, reduces the production of the sleep hormone melatonin and only wakes us up.

And now you: What are your tips for a good night’s sleep during hot nights? Write it in the comments!