Finding it hard to get a good night’s sleep in the sweltering heat? Here are 8 easy tips to improve your sleep quality this summer—no need to crank up the AC!
Struggling to Sleep in Scorching Weather? Try These 8 Simple Tips for a Better Night’s Rest
Summer days may be filled with sunshine and fun, but summer nights can bring uncomfortable heat that makes it hard to sleep. While running the air conditioner all night is a quick fix, there are other cost-effective ways to stay cool and get a good night’s rest. Here are 8 simple tips to help you sleep better during the hot summer months:
1. Choose Breathable Bed Sheets
Opt for bed sheets made of breathable materials like linen or silk to keep your bed cool. These fabrics help regulate temperature and keep you comfortable during hot nights. Pair them with a light blanket to avoid overheating.
2. Avoid Cold Showers Before Bed
While a cold shower might seem refreshing, it can actually make it harder for your body to release heat. Instead, take a lukewarm shower to help your body cool down and prepare for sleep.
3. Darken Your Room
Summer’s extended daylight can disrupt your sleep cycle. Use blackout curtains or shades to darken your room and create a sleep-friendly environment. Sleep masks can also help block out unwanted light.
4. Ventilate at the Right Times
To keep your room cool, open your windows early in the morning and after sunset. Keeping them closed during the hottest part of the day prevents warm air from entering and helps maintain a cooler indoor temperature.
5. Create Cool Spots on Your Bed
Enhance your bed’s comfort by placing chilled hot water bottles or cooling mats. Store these items in the fridge for a few hours before use to create refreshing cool spots on your bed.
6. Eat a Protein-Filled Dinner
Heavy, greasy meals before bed can disrupt sleep. Opt for a light dinner with protein-rich foods like chicken salads or boiled eggs. Protein contains tryptophan, which can promote better sleep.
7. Hydrate Wisely
Drink plenty of water throughout the day to stay hydrated, but limit your intake close to bedtime to avoid frequent trips to the bathroom. Avoid sugary drinks, which can affect sleep quality.
8. Avoid Late-Night Workouts
Exercise is great for sleep, but try to finish your workout at least two hours before bedtime. Exercising too close to sleep can increase energy levels and make it harder to fall asleep.
Bonus Tip: Consider Magnesium Supplements
Magnesium helps relax muscles and supports a restful sleep. Taking a magnesium supplement after a stressful day can aid in calming your nervous system. Consult your doctor to choose the right supplement for you.
With these tips, you can improve your sleep quality and enjoy more restful nights, even in the height of summer heat.
