For a deep sleep on hot nights.. Cool water before bed and wear loose cotton clothes

Amman Today

publish date 1970-01-01 03:00:00

Most of us have experienced the discomfort of trying to sleep on a very hot or humid night. Fortunately, there are many different measures you can take to cool off in the evening and maintain a comfortable temperature throughout the night. Certain activities should be avoided before bedtime to prevent overheating while sleeping. This is according to what was published by the website. sleepfoundation

Sleeping in hot weather

How temperature affects sleep as part of the normal sleep cycle.

The National Center for Biotechnology Information advances science and health by providing access to vital medical information.

early evening. The circadian clock, which regulates your sleep, appetite, mood, and other bodily functions, is linked specifically to an area of ​​your brain known as the nucleus.

When the sun goes down, your eyes perceive the darkness that signals the release of melatonin, the hormone that causes you to feel tired and relaxed. This also causes the core temperature to drop.

Outside temperatures can interfere with the normal thermoregulation that occurs during sleep. If your bedroom is too warm, it can raise your body temperature and disturb your sleep. Thus, you are more likely to wake up during these phases if you feel hot.

Sleeping in front of a fan
Sleeping in front of a fan

What can you do before bed

Because maintaining a low body temperature while sleeping is so critical to your overall health, you may need to take extra precautions to keep cool when it’s too hot to sleep.

Tips for optimizing your bedroom for a good night’s sleep include:

Draw the curtains: Keeping the sun out of your bedroom will help keep your sleeping area cool, even on sweltering days. Draw the curtains in the morning and don’t open them until you’re asleep.

Do not exercise near bed: Exercising close to bedtime can lead to an increase in body temperature. This can make it difficult for you to fall asleep at the time you would like.

Take a hot shower: While lounging in a tub of warm water may not sound pleasant on a hot night, it can actually help you relax before bed.

Natural bedding: Sheets and pillowcases made of natural fibers such as cotton or linen provide better breathability than those made of polyester and other synthetic fabrics.

Actions you can take to stay calm and comfortable in bed include:

Find your perfect fit: Choose the sleepwear that fits you best but keep in mind that thick, insulating bed sheets can raise your body temperature and cause you to overheat the bed, especially on hot or humid nights..

Keep cold water on hand: A glass of cold water on your nightstand can provide much needed relief if you are awakened by overheating. Ice packs will also work when necessary, providing cool relief if applied to the nape of the neck or under the covers.

FREEZE YOUR PILLOWCASES: For extra cooling when you go to sleep, place your pillowcase in the freezer in the evening and place it on your pillow before you go to bed..


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Source : اخبار الاردن

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