6 tips to sleep cooler on hot nights, say the experts
Rest easier without worrying about waking up covered in sweat.
Waking up in a pond of sweat is not the favorite morning scenario. If you are someone who already feels a little hot in bed, you know how hard it is to sleep comfortably when Time heats up . Being a hot sleeper can make you throw and turn, which makes it much more difficult to get a good night's rest. But you don't have to just accept a life of sleep deprivation . In fact, experts say there are certain things you can do to make sure you relax and sleep. Read the rest for six tips for sleeping cooler on hot nights.
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1 Don't eat much just before going to bed.
You might be someone who likes occasional dinner at the end of the evening, but it could be a disaster recipe.
Martin Seeley , A sleep expert And the founder of the mattress the next day, says Better life That people should "try to avoid eating large meals just before bedtime" if they want to feel cooler at night. For what? "Digestion can increase body temperature while you are trying to sleep," he said.
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2 But make sure you are well hydrated.
Eating is one thing, but drinking water is another. According to Jabe Brown , MSC, a health expert And the founder of Melbourne Functional Medicine, staying well hydrated can "affect considerably" how cool you feel when you try to sleep on hot nights.
"Our bodies are made up of around 60% of water, which we use for various physiological processes, in particular by maintaining our body temperature", shares Brown. "Drinking a lot of water during the day guarantees that our body has the resources they need to effectively operate our internal cooling systems."
Of course, this does not mean that you have to lower a gallon of water while you are preparing to go for the night. Brown notes that it could encourage several trips to the toilet overnight.
"Instead, focus on hydration hydration throughout the day and only take a few sips of water near bedtime," he recommends.
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3 Sleep with socks.
Most of us try to wear as little clothes as possible when we feel warm. But everything sleeping with socks may seem counterproductive, Jill zwarensteyn , a certified Sleeping Science Coach And the editor -in -chief of Sleepadvisor.org, says that science is there to save it. AE0FCC31AE342FD3A1346EBB1F342FCB
According to Zwarensteyn, your body is preparing for sleep by changing its central temperature of "awakening levels", which means low skin temperatures and a central temperature high at "sleep levels", which means high skin temperatures and a low central temperature.
"As the body changes these levels, vasodilation occurs. Vasodilation widens blood vessels and increases blood circulation, which reduces your central body temperature," she explains. "So, if your body is not able to reach high skin temperatures and a low nucleus temperature due to poor circulation, your sleep appearance can be affected. Therefore, wearing socks can Help regulate this process and improve your ability to fall asleep. "
4 Raise your legs during sleep.
Giving your lower half a small elevator overnight can also help your body feel cooler, according to Tony Hu , A registered pedicure , Expert in experienced health and founder of Family Wellness Footcare. Hi recommends placing a pillow under your legs to raise them slightly while you sleep.
"This can improve blood circulation, by reducing the accumulation of heat to the ends," he said.
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5 Take a hot bath before going to bed.
As if to sleep with socks, making a quick dive in hot water seems that it would only warm you up. But Zwarensteyn says that she also advises people to take a hot bath or a shower just before bed to help ensure a night of relaxing and refreshing rest.
"Research shows that a hot bath or a shower before the bed will help reduce the body temperature in your heart, helping you feel fresh and falling asleep faster," she said.
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6 Limit your alcohol consumption.
Many people opt for a last drink before going to bed because they believe that it will help them fall asleep faster. But Niall Sherwell , A health expert And a writer for the acceleration of productivity, says that glass of wine or whiskey "disturbs the process of natural thermoregulation of your body", which can in turn make you more difficult for you to sleep.
"Alcohol causes expansion of blood vessels near your skin, a process known as vasodilation, which gives you warmly warm. However, as alcohol is metabolized, this reverse process and can lower the temperature bodily, leading to night and disturbed Dors sweats, "said Sherwell. "To stay cool and maintain a constant body temperature throughout the night, it is better to limit alcohol consumption before bed."
