Beat the heat: Expert tips for sleeping well during a heatwave
11:16 AM EDT, July 31, 2024
Falling asleep during a heatwave can be a real challenge. However, it doesn't have to be. Discover a few simple methods to make this process much easier. Just make a few simple changes, and you'll sleep like a baby.
According to experts, the temperature in the bedroom should not exceed 64 degrees Fahrenheit. During hot days, the walls of homes heat up to the point where the indoor temperature reaches over 68 degrees, making it much harder to fall asleep. How can you make this process easier? Discover some proven methods.
Lie down in this position. You'll sleep like a baby
James Leinhardt is an experienced specialist in sleep posture treatment. He works with healthy individuals and patients after accidents or with serious posture defects. The expert advises that during a heatwave, falling asleep on your side is beneficial. This position improves air circulation, which allows for faster heat dissipation.
How else can you make it easier to fall asleep during a heatwave? It is worth opening all the windows in the bedroom half an hour before bedtime to air out the room thoroughly. One of them should remain slightly open during sleep. Also, don't forget to humidify the air regularly — a humidifier will come in handy for this purpose. The best one is with a cool mist. You can get it at any appliance store. Depending on the model, you will spend $16 to even $69.
Cool down your body before sleep. You won't regret it
After a hot day, a short and cool shower just before bed can significantly help. Start with lukewarm water, then gradually lower the temperature to cool your body. Also, don't forget to switch out your comforter. Replace it with a light blanket or a thin cover.
Drink warm tea with lemon balm, lavender, or mint an hour before your planned bedtime. If you have prolonged difficulty falling asleep, consider using melatonin. It's an organic chemical compound naturally produced by the body. When used regularly, it facilitates falling asleep and regulates the circadian rhythm. A pack costs from $4 to $7. Take it no later than an hour before your planned bedtime.
