Having difficulty sleeping in the heat?
In extremely hot weather, 62% of people report having trouble falling asleep. Even though they are simply moving the warm air around, it doesn’t seem to make much of a difference if they use a fan.
Here are some suggestions for sleeping in the heat.
Even though it may be tempting to leave the windows open during the day, it is much better to keep them closed and only open them at night. Perhaps hang a damp towel over the curtain rod so that it can filter the air coming through.
While being warm and cozy in the winter is ideal, having hot feet in the summer can make it difficult to unwind and sleep. Avoid taking a cold shower because it wakes you up. Instead, allow a warm shower to wash the day’s grime away. Use a cool flannel on your forehead or the bottoms of your feet once you’re in bed.
Although it may seem like a good idea to sleep in your undies when it’s so hot outside, cotton pajamas are preferable. They help you stay cooler and wick away sweat. Perhaps it would be better for you to sleep alone in this weather since being too close to another overheated body can interfere with sleep.
Everyone is urged to exercise, but since it’s so hot, try to restrain your energy for an hour or two before going to bed. The best way to unwind is with a leisurely evening walk or some light yoga.
Dehydration can prevent cool-weather sleep of any quality, so stay hydrated and drink lots of water throughout the day. And consume as little caffeine, alcohol, sugar, and refined carbohydrates as possible.
Some people like to store their bed sheets in the freezer in extremely hot weather in a sealed plastic bag. They can then cool without getting wet in this manner.
To get a better night’s sleep in the heat, try using essential oils, calming music, or possibly safely lit candles.
Babies and young children
Especially between the hours of 11 a.m. and 3 p.m., they must be kept out of direct sunlight. Little melanin, the pigment that offers some protection against sunlight, is produced by their skin when they are young.
Apply plenty of sunscreen with SPF 30, especially if kids are being watched while playing in the water or a kiddie pool. If they are in a stroller, use a parasol or sunshade, or else a wide-brimmed hat with a long flap at the back.
Children need to drink plenty of water. Give them plenty of liquids, including some cooled boiled water and ice lollipops made from either plain boiled water or fruit juice that has been diluted.
Keep the windows and blinds closed in the daytime, use a fan to circulate the air in the room, and keep the temperature in the bedroom between 16 and 20 degrees Celsius for children. Maybe limit your nightwear to a nappy and one securely fastened sheet.
Before bedtime, give kids a cool bath.
All of these are strategies to help you and your child get a better night’s sleep in the heat.