Even mild summer nights have a downside: The heat disrupts our sleep! But that doesn't have to be the case. With these tips, you'll sleep well even in the heat.
Table of contents
- Why do people sleep badly in hot weather?
- Tip 1: Ventilate properly during the day and night
- Tip 2: Train properly for better sleep
- Tip 3: Take a lukewarm shower
- Tip 4: No alcohol before bed
- Tip 5: Light snacks in the evening
- Tip 6: Lukewarm drink instead of hot or cold
- Tip 7: Avoid 1 Blue Light
- Tip 8: Cool your feet with a cold bottle
- Tip 9: Moist calf wraps
- Tip 10: Use evaporative cooling
- Tip 11: Sleep naked or only with light clothing
- Tip 12: Darken the room well during the day
- Tip 13: Use the fan correctly
- Conclusion - Find out what helps you
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1. Why do people sleep badly in hot weather?
Our body needs temperatures between 16 and 20 degrees Celsius when sleeping . This is primarily due to our autonomic nervous system.
When we fall asleep , our body temperature drops . Only when this process can proceed undisturbed can we find a peaceful, deep sleep.
This peculiarity of our “physical air conditioning” leads to problems, especially in midsummer, when nighttime temperatures settle at a sweltering 25 degrees.
2. Tip 1: Ventilate properly during the day and night
Fresh air provides cooling and fresh oxygen . Even in summer, it's important to ventilate at certain times .
While it's a good idea to keep the windows closed during the day to keep out the hot, humid summer air , you should open all the windows at night , early in the morning , or after a cool rain shower.
3. Tip 2: Train properly for better sleep
Exercise makes you tired and therefore helps you fall asleep. However, it's important that you do light exercise, such as yoga , Pilates, or walking, especially in the evening .
In addition, there should be at least 2 hours between your workout and going to bed so that your body temperature and cardiovascular system can regulate properly.
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4. Tip 3: Take a lukewarm shower
A shower is always good. However, hot showers aren't very refreshing in the summer. And cold showers? They have the exact opposite effect: Your body temperature simply regulates itself back up in response.
A lukewarm shower , on the other hand, is ideal . It washes away sweat, relaxes your muscles, and allows your body temperature to settle right into the middle. This guarantees a good night's sleep.
5. Tip 4: No alcohol before bed
Although alcohol can have a sleep-promoting effect at the beginning of the night, it shortens the valuable REM phases in the second half of the night .
However, this is when our sleep should actually be at its deepest. Alcohol also has a dehydrating effect and raises blood sugar and thus body temperature . Neither of these things is beneficial on hot summer nights...
6. Tip 5: Light snacks in the evening
A perennial rule: Avoid heavy meals in the evening . They spike blood sugar levels and take up far too much digestive capacity.
Better options include poultry, eggs, dairy products, or low-irritation vegetables . Protein-rich animal products also contain the amino acid tryptophan, which research suggests has a positive effect on sleep.
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7. Tip 6: Slightly cool drink instead of hot or cold
The same applies to drinks as to showers: hot is too intense, ice-cold causes your body temperature to rise. Slightly cool or lukewarm drinks at room temperature, not straight from the refrigerator, are best.
8. Tip 7: Avoid blue light
Natural sunlight contains various forms of light. One of these is so-called " blue light ." In addition to its natural occurrence in UV rays, it is also emitted by smartphone and laptop screens.
However, blue light inhibits melatonin production . Since melatonin is the most important sleep and rest hormone, we should avoid using laptops and cell phones for up to two hours before bedtime.
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9. Tip 8: Cool your feet with a cold bottle
A very simple tip that you can even implement with a regular hot water bottle . Simply fill it with cold water and place it in the refrigerator for one to three hours. Afterward, you can use the hot water bottle to cool your feet.
10. Tip 9: Moist calf wraps
Moist compresses have been used to treat feverish illnesses for several centuries. The mechanism is essentially very simple: the cool moisture of the compress evaporates on the skin .
This creates evaporative cooling , which draws heat away from the body and thus lowers the body temperature . The advantage of the calf wrap over other types of wraps is that it is particularly gentle on the cardiovascular system.
11. Tip 10: Use evaporative cooling
Yes, there are other ways to use the evaporative cooling mechanism to your advantage. You can even lower the overall room temperature with it!
To do this, simply hang a damp sheet over an open window . Just like with a leg wrap, evaporation releases cold air, which in turn lowers the temperature.
12. Tip 11: Sleep naked or only with light clothing
Just as thick duvets cause heat build-up at night in summer, you should also avoid long or thick pajamas.
If you feel comfortable with it, you can simply sleep naked. If that's uncomfortable for you, or if you feel like you're often cold at night, a short sleepwear made of light, breathable fabric can also serve you well.
13. Tip 12: Darken the room well during the day
This is important to keep the hot sunlight out as much as possible . Blinds can be particularly effective in this regard. But dark curtains made of cooling materials like linen can also work well.
Don't have either of these options handy? No problem. Try this hack: Cut aluminum foil and stick it to the outside of the window .
It may not look particularly elegant, but it will keep your bedroom nice and cool even at the highest temperatures.
14. Tip 13: Use the fan correctly
Fans and air conditioners are a tricky thing: Yes, they cool you down. And yes, that's a good thing. At the same time, the circulation of dry indoor air irritates the mucous membranes in your throat, nose, and mouth.
Unfortunately, this creates the perfect conditions for summer colds. It's best to turn on the fan a few hours before bedtime so that the cool evening air is well dispersed throughout the room after airing. However, the fan should be turned off while you sleep.
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15. Conclusion - Find out what helps you
There are numerous ways to improve your sleep during the hot summer months. Most methods are designed to lower the outside or body temperature.
Which method(s) work best for you personally depends primarily on you and your preferences. Our recommendation is: Just give it a try. With a little experimentation, you'll quickly find the best way to ensure a restful summer sleep.
