Dog days – Well heat, sleeping in spite of the summer
Restful sleep in the heat? For many high temperatures are a nocturnal Problem in the summer. To be able to better, or even sleep through the night sleep, you should consider what affects sleep and the prerequisite for a peaceful night. Among the things that are for your good night’s sleep is important, the temperature in your Bedroom, the bed itself and whether or not your stomach is too full or too empty. Alcohol makes you first in the sleep, gives you restless dreams, waking often before.
Room temperature in the bedroom
Normally, the body temperature drops in the evening, by about a degree. In the case of the great heat in the bedroom this is not possible. So the body reacts with sweating, in order to better cool off. There are no problems at the latest at a room temperature of 24 °C. humidity sheets are but just a good sleep aid. So what to do?
Ventilation is the first line of defense against a hot bedroom. A satisfactory result can be achieved, if you get Up in the morning and in the evening before going to bed a lot of fresh air into the room – with the Windows wide open. Maybe you can Yes, also with open doors and Windows, also in other rooms with a draught of fresh air blowing through. Each ten minutes.
After the morning Airing, you should darken a room with shutters or curtains for the room by the rays of the sun until the evening will not be unduly heated. The best blinds are suitable for outdoor use, the heat repel. Maybe you have a particularly cool room in the apartment that you can repurpose in the extremely hot time in your bedroom?
Showering or bathing
Often you feel the need to sweat and road dust with a cold shower to wash away. However, this is not a suitable means to heat better fall asleep – on the contrary! The cold draw blood to the skin vessels, the body can produce heat, and later sweat in bed.
Conversely, a warm shower causes a vascular dilatation and, ultimately, you will feel refreshed. Before bedtime, a lukewarm shower is recommended to go therefore (the pores are opened and the pent-up heat of the day can escape) or a 10-to 15-minute bath of around 36 to 38 °C, the warmer it should be. Those who can tolerate it, can also add bath products made from chamomile, lavender, Valerian, or lemon balm. The essential Oils contribute to the soothing effect of the warm water.
Equipment for the bed
The thickness of substances that block the exchange of air and conserve body heat. Therefore, the exchange is in night shirt or blanket: The lighter and more absorbent, the better. For the hot nights bedding from linen or natural recommend silk. The latter has on the skin a pleasant cooling effect. In the case of very high heat, you can omit even the bedspread – the sheets is sufficient.
To dispense with each piece of clothing in bed is not recommended for hygienic reasons, because at night the body secretes up to half a Liter of liquid. Light cotton clothing can absorb the sweat well and is therefore more suitable. A Trick from the South: Blankets, sheets and pillows to go to sleep in the freezer. Pure refreshment!
Food and Drink in the heat
No later than 3 hours before bedtime you should eat nothing that lies heavy in the stomach – so no to fat or rich carbohydrate food. As a light night meal of milk is suitable, because it gives a lot of minerals which you lost throughout the day. To enrich these with a mashed banana – contains Tryptophan, which increases the body’s level of serotonin, and thus releasing tension. Almonds and cinnamon stimulates the production of the sleep hormone Melatonin.
After 19 hours, no major amounts of liquid to The increased urination triggers, frequent nocturnal awakenings and can lead to sleep disorders. For sufficient hydration on hot days, keeps the best in the course of the day.
Not long sleepless lie
If you roll a 20 to 30 minutes, still awake in bed, you should stand up and with something else not to deal with the effort (e.g., relaxing music). You only then go back to bed, when a new fatigue has set in.
Sleeping pills should be taken only in exceptional circumstances and only temporarily. You mess up often the normal stages of sleep. In addition, the body quickly gets accustomed to the sleep aid and not be able to do without them.
What you can take safe, herbal teas to calm or to Sleep, such as with lemon balm, Valerian, hops or lavender. Another possibility is Valerian drops or a mixture of Valerian and hops extracts.