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How to Survive a Heat Wave and Get a Good Night’s Sleep

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We’ve certainly been having some hot days lately.  Have you been able to sleep?  It’s been difficult, hasn’t it?  Most houses in the UK don’t have air conditioning which leads to a lot of sleeplessnesses.

Heat is a well-known cause of insomnia and sleep deprivation. As the body sweats to cool itself, it uses up fluids and electrolytes that are needed to stay alert. Another issue with the heat is that people are more likely to sleep during the day because they will wake up from their naps feeling too hot.

The hotter it gets outside, the harder it is for people to sleep at night. This has been proven through studies. One study looked at how air conditioning affected insomnia in hospital patients during a heatwave in Australia. The results were clear – patients who had air conditioning reported significantly less insomnia than patients who didn’t have air conditioning while experiencing a high level of outside temperature and humidity.

sleeping during a heatwave

So, how are you supposed to get a good night’s sleep during a heatwave?  Here are some tips for you.

How To Get Some Sleep

As the temperature rises and summer heat approaches, many people are wondering how to keep cool at night. Luckily, there are some simple ways to ensure you’re a little more comfortable on these hot summer nights.

1. Drink lots of water

Drink plenty of fluids. Water is best but it’s also fine to drink fruit juice, sports drinks, tea or coffee in moderation.

2. Find your perfect sleep temperature

Your sleep temperature is a result of how you cool down when you are getting ready to sleep. There are many factors that can affect your sleep temperatures, such as the time of day, the weather, and the room’s temperature.

Some people say it’s best to have a sleep temperature somewhere between 66 degrees and 72 degrees Fahrenheit. However, different people will need different temperatures depending on their body type and their personal preferences.

A good way to find your perfect sleep temperature is to try out different temperatures at night until you find one that works for you best.

3. Practice good sleeping habits before the heatwave

Take some time in the morning, after waking up, to stretch your arms and back which will help you wake up faster. Make sure you avoid stimulants like coffee or sugary foods that will make it harder for you to sleep at night. And don’t forget about your diet either – eat more fruit and vegetables as these will give you enough nutrients without making your stomach full.

4. Keep your bedroom cool

Keep the curtains closed during the day, make sure the windows are open at night and use a fan if you have one.  Even better, a fan with a timer so it’s not on all night.

5. Have a bedtime routine that includes relaxing activities like reading, meditation, or listening to soothing music (without screens) until you feel

No matter how hectic the day you should always take some time for yourself. This is not only beneficial to your mental health but also to your physical health. A bedtime routine that includes relaxing activities like reading, meditation, or listening to soothing music will keep you rested and help you get a good night’s sleep.

Do not use this time for computer or tablet screens as they emit blue light which disrupts your sleep cycle.

I hope these tips help you get some sleep.  I know it’s been really tricky lately.

 

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The post How to Survive a Heat Wave and Get a Good Night’s Sleep appeared first on Lydony.


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