Tips for sleeping in the summer heat

Javier Colomer 6 min. of reading To Sleep Well Leave a comment

It is safe to say that lack of adequate rest during sleep, especially when affected by heat, can have negative effects on our body and mind.

What happens to the body when there is a lack of sleep?

On a mental level: it can affect our concentration, attention span, and memory. Therefore, we will find it more difficult to process new information, retain it, and remember it efficiently.
On a physical level: it can weaken our immune system, making us more susceptible to illnesses (such as heart disease, type 2 diabetes, and obesity) and hindering our ability to recover from them.
On an emotional level: it will prevent us from managing stress effectively, which can increase the risk of developing mood disorders such as depression and anxiety.

If you want to avoid it, take note of these tips!

Index

1 Have a relaxing shower
2 Exercise a few hours before bedtime
3 Opt for a light dinner
4 Avoid caffeinated drinks
5 Stay hydrated
6 Consider taking natural supplements
7 Ventilate your room and home
8 Regulate humidity levels
9 Take advantage of the air conditioning or fan
10 Use relaxing scents
11 Choose light bedding and pyjamas
12 Replace your pillow

Have a relaxing shower

Research suggests that a bath or shower an hour or two before bedtime can help you relax and fall asleep more quickly. Why? It will help lower your core temperature, which is a circadian sleep signal.

However, do not use water that is too cold or too hot, but rather lukewarm.

Exercise a few hours before bedtime

Light to moderate intensity exercise around 1 hour before bedtime can improve sleep. Nevertheless, it would not be the best time for high-intensity exercise.

A walk after dinner on a summer evening can be enough.

Opt for a light dinner

It is best to have a light meal at least 2 hours before bedtime to avoid any stomach upset or to avoid feeling our stomach still “spinning” when we are lying down.

A salad is possibly the best thing you can have before bedtime to improve sleep.

Avoid caffeinated drinks

Caffeine lasts on average about 6 hours, i.e. after this time its content in our body will have been reduced by half. Therefore, you should not take any stimulant after 13h of the day.

If you are a coffee lover, opt for the decaffeinated version for the afternoon.

Stay hydrated

Water contributes to the regulation of body temperature, so if we are well hydrated when we go to bed, we reduce the chances of a “sleepless night”.

A cold soothing herbal tea can be a good way to hydrate before bedtime.

Consider taking natural supplements

In this regard, Sleep Care is a unique HSN formula designed to improve sleep and is specially formulated for those looking for a vegan supplement.

This formula combines a variety of natural ingredients that have been scientifically proven to promote healthy sleep.

Its formulation is based on three main components:

Melatonin is one of the key components of Sleep Care. It is a hormone produced naturally by our body that regulates the sleep-wake cycle. Melatonin supplementation can help reduce the time it takes to fall asleep and alleviate the subjective feeling of jet lag, which is especially useful for those who have difficulty sleeping or who travel frequently.
GABA (gamma-aminobutyric acid) also plays a key role in the composition of SLEEP CARE. GABA is an inhibitory neurotransmitter that helps to calm neuronal activity and promote relaxation. Taking GABA as a supplement can help reduce anxiety and stress, which in turn can make it easier to fall asleep.
Finally, there is L-Theanine, an amino acid found in green tea that has been associated with promoting relaxation and reducing stress. L-Theanine can help induce a sense of calm and tranquillity, which promotes deeper, more restful sleep.

Sleep Care by EsssentialSeries.

In addition to these key ingredients, Sleep Care also contains vitamins and plant extracts known for their relaxing properties. Valerian, passionflower and lemon balm extracts have traditionally been used as natural remedies to promote sleep and relieve tension and nervousness.

A powder version of Sleep Care is also available as an infusion.

Together, the ingredients in Sleep Care work synergistically to help improve sleep quality. This unique formula may be a suitable choice for those looking for a natural and vegan supplement to promote optimal rest.

Ventilate your room and home

Those who sleep in ventilated rooms experience improved sleep, as well as fewer night-time interruptions. This is largely due to lower carbon dioxide levels.

If you are going to sleep with the window open, you should put up a mosquito net, otherwise, you are going to spend a night with an unwelcome visit from these bugs.

Regulate humidity levels

The optimum humidity level should be between 30-50% and never exceed 60.

If you live in a coastal area you are likely to exceed this figure, so you may want to consider purchasing a dehumidifier.

Take advantage of the air conditioning or fan

The fan allows the air to circulate, however, we want it to move the air at a suitable temperature (around 20º), so the use of air conditioning is essential.

Tempting as it may be, don’t point the fan directly at your face, but leave it on and let it spin. This will prevent your throat from drying out.

Use relaxing scents

Aromatherapy can induce us to improve the quality of our sleep. Essential oils that help you sleep better include lavender, peppermint, chamomile and eucalyptus oil.

For a very economical investment, we can maintain our bedroom with these fragrances.

Choose light bedding and pyjamas

There is nothing better than discovering a bed with freshly washed sheets and experiencing this feeling of freshness. Always choose cotton.

Try freezing your pyjamas and sheets: simply put them folded in a bag and freeze them.

Wrapping yourself in cool materials helps you fall asleep at the perfect temperature.

Replace your pillow

Although it sounds trivial, if you change your pillow every 1-2 years, you will ensure that the pillows you use are resistant, clean and allergen-free.

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