Added: Bucky Ashbrook - Date: 24.04.2022 18:15 - Views: 48419 - Clicks: 5856
Is the summer heat making it hard to get some sleep? Wake up feeling refreshed and energised with these tips and tricks on how to keep it cool when the nights are hot and sticky. Heat doesn't just make it hard to fall asleep - it also affects how well you sleep. The temperature of your room and your body have a ificant impact on your sleep, so getting these 2 things right is worth the effort.
During sleep, you go through multiple stages. Then over the following stages, your body's core temperature generally needs to drop by about two to three degrees 2 before you can reach the state of deep sleep.
The temperature of your room can also affect your core temperature. In general, around 16 to 18 degrees Celsius is the ideal room temperature for sleeping. Because, this range is what best suits your core during the middle of the night.
A lower temperature also promotes more restful sleep by ensuring that your body doesn't warm up too early in the morning helping you to transition gently out of the deep sleep stage. So, with the hot nights upon us, what can you do to create the optimal environment for sleep?
Here are 16 ways to get help you get some quality shut-eye, even when it's stinking hot out there. Now that you understand why a cool room is better for sleeping, the most obvious solution is to blast the air-con all night long and sink into a deep and peaceful slumber. But just imagine the giant energy bill every month! Here are some DIY tricks to keep you cool during the summer heat for a great night's sleep, without blowing the budget.
If your room is warmer than outside, leave the windows open at night to let in a fresh breeze. Night air tends to get cooler in the early hours. The fresh air can help keep the temperature down and stop your room from feeling stuffy. Fans are generally cheaper to run than air-con.
Have one on all night to keep the air gently moving.
It can draw heat out of the room and even push it out the open window. Get creative. Put a bowl of ice cubes in front of the fan. The breeze will slowly waft the melting cold vapour from the surface of the ice, generating a delicious, cooling mist. Drink a glass of chilled water before bed to get your body hydrated and cool, and replenish water loss due to sweating.
If you're feeling hot before heading to bed, have a warm shower. Why not have a cold one? Because your body will hijack your efforts by quickly decreasing blood flow to your skin. A warm shower will increase blood flow to your skin and increase heat loss from your body. Then you can slip between the sheets feeling clean and comfortable. Ice, really? If you're struggling with heat, grab an ice pack from the freezer, wrap it in a tea towel and place it in the bed wherever it feels comfortable.
Or dig out your hot water bottle. Fill it with water and pop it in the freezer for a bed-friendly solution. For more instant relief, put an ice pack on the pulse points on your wrists, neck, elbows, groin, ankles and even behind your knees.
The cold will travel quickly around your body, and you'll notice the difference almost immediately. Just don't get too cold! An oldie but a goodie to help your body shed some extra degrees at night is to simply moisten a towel or cloth. Put it on your forehead or body. Just don't saturate the towel. It stays lighter much later during summer, so take advantage and try to keep light usage to a minimum.
Similar to turning off the lights, it's equally beneficial to turn off the electronics too. Devices like your smart phone give off heat and light that aren't conducive to a good night's sleep. So put them away at least an hour before bed and let yourself drift off more peacefully. While blankets and a doona are great during the colder nights, keeping them on the bed simply out of habit can make you sweat throughout the night.
This can disrupt your sleep as your body struggles to drop its temperature. Store them in a cupboard until it cools down again. Lightweight, good quality bed linen is breathable which means that it won't trap your body heat. The less heat that gets trapped beneath your sheets, the easier it is to feel cool and comfortable as you drift off to sleep.
So save the polyester, silk and satin sheets for colder nights or special occasions. Try cotton, linen or bamboo fibres instead! Fold your sheets into a plastic bag and pop them in the freezer while you brush your teeth before bed. Don't leave them there too long, but long enough to cool them right down. Then put them onto your bed to give you temporary relief as you try and settle down for the night. A high-quality mattress often can dissipate your body heat much more effectively than other alternatives, which means that it helps your core reach the ideal temperatures for the best sleep.
While it's comfortable to snuggle up to your partner on colder nights, when it's hot, getting too close will share body temperatures and hold the heat between you for much longer. Is your pet used to sharing your bed? The fewer bodies in the bedroom to heat it up, the better! Loose, soft cotton pyjamas can help keep you cooler by dissipating the heat, just like cotton sheets do.
They allow for air flow and breathability, while absorbing excess sweat from your skin. Sleep like a starfish! Stretch out across the bed with your arms and legs wide. But don't worry, as it's fairly easy to manage. You can test out all of the above tips while using your CPAP device and work out which work best for you. It's well worth trying a few of the above tips to find the best solutions to manage your bedroom's temperature.
The cooler your room is, the more it may help lower your core temperature, which als your body to rest. In a world where it's all too easy to experience sleep deprivation, you should aim to get the most out of your sleep to help you stay healthy and happy each day. The assessment asks you a series of simple questions and the will be conveniently sent to you via. You can access our free sleep assessment here:.
ResMed is a global leader in sleep technology that has its origins right here in Australia. Our goal is to provide people with the means to awaken their best and enjoy healthier lives by promoting good sleep habits and creating awareness for sleep disorders such as sleep apnea. Source: Health Navigator, NZ. Source: WebMD. What happens to your body when you sleep? Source: Sleep. Source: The Conversation. Do cold showers cool you down. Take part in this fun sleep challenge where you will learn some great tips and habits to help you improve your nightly routine and get a more restful sleep. Ready to take the challenge?
Stay up to date with the latest products, news, offers and tips for Sleep Apnea, Snoring, Insomnia and overall good Sleep Health. Sleep Health. Too hot to sleep? Home Blog Too hot to sleep? Here are some handy tips to keep you cool and sleep easier this summer. What happens to your body temperature when you sleep? How to sleep on a hot night Now that you understand why a cool room is better for sleeping, the most obvious solution is to blast the air-con all night long and sink into a deep and peaceful slumber.
But don't sweat- there are other ways. Open the windows If your room is warmer than outside, leave the windows open at night to let in a fresh breeze. Get a fan Fans are generally cheaper to run than air-con. Drink more water Drink a glass of chilled water before bed to get your body hydrated and cool, and replenish water loss due to sweating.
Have a warm shower before bed 4 If you're feeling hot before heading to bed, have a warm shower. Sleep on ice Ice, really? A damp compress An oldie but a goodie to help your body shed some extra degrees at night is to simply moisten a towel or cloth. Are you having ongoing sleep troubles?
Turn off the electronics, too Similar to turning off the lights, it's equally beneficial to turn off the electronics too. Store those blankets While blankets and a doona are great during the colder nights, keeping them on the bed simply out of habit can make you sweat throughout the night.Just some hot fun in my room
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