How You Can Sleep Like Baby Best - Tips For Getting Better Sleep

Is it difficult to sleep because of the summer heat? These ideas and tactics for staying cool when the nights are hot and sticky can help you wake up feeling refreshed and invigorated.

While summer is fantastic for outdoor activities and meeting up with friends, it can be difficult to relax and fall asleep at night.

In a heat wave, getting a good night's sleep might be difficult, but did you know that the temperature of your body and your environment can influence the quality of your sleep? Heat not only makes it difficult to fall asleep, but it also has an impact on how well you sleep.

Here are some helpful hints for staying cool and sleeping well this summer.

When you sleep, what happens to your body temperature?

The temperature of your room and your body have a big impact on how well you sleep, so paying attention to these two factors is worthwhile.

You go through several stages during sleeping. The transition from consciousness to light sleep is the first step. Then, in the stages that follow, your body's core temperature must drop by two to three degrees2 before you may enter a profound sleep state. When your core temperature is too high, though, your brain has a hard time determining whether you're awake or asleep, which might damage the quality of your sleep.

Your core temperature is affected by the temperature of your room. The recommended room temperature for sleeping is between 16 and 18 degrees Celsius. Why? Because this is the range that best suits your core in the dead of night.

A lower temperature also encourages more peaceful sleep by preventing your body from warming up too early in the morning, allowing you to gradually emerge from deep slumber.

Essentially, a cold bedroom provides you with considerably better conditions for getting the best night's sleep.

So, now that the summer nights are here, what can you do to create the ideal sleeping environment? Here are 16 tips to help you get some restful sleep, even if it's scorching outside.

On a hot night, how do you sleep?

Now that you know why sleeping in a chilly environment is preferable, the most obvious option is to turn on the air conditioning all night and fall into a deep and restful slumber. But simply think about the monthly energy bill! Not to mention the fact that it is not very environmentally friendly.

But don't worry, there are alternatives.

Here are several budget-friendly DIY ways to stay cool during the summer heat and get a good night's sleep.

1. Let the fresh air in.

Leave the windows open at night if your room is warmer than the outside temperature. In the early hours of the night, the air becomes cooler. Fresh air can assist maintain a comfortable temperature and prevent your room from becoming stuffy.

2. Get a fan

Air conditioning is often more expensive to operate than fans. Keep one on all night to keep the air circulating gently. It has the ability to remove heat from a room and even force it out an open window.

Use your imagination. Place an ice cube basin in front of the fan. The melting cold vapour from the ice's surface will be carried away by the air, creating a wonderful, refreshing mist.

3. Increase your water intake.

Before going to bed, drink a glass of iced water to keep your body hydrated and cool, as well as to restore water lost via sweating.

4. Take a hot shower before going to bed.

Take a warm shower before going to bed if you're feeling overheated. Why don't you try a cold one? Because your body will sabotage your attempts by cutting off blood flow to your skin. You'll feel heated again in a few minutes when your blood flow resumes. A hot shower increases blood flow to the skin and increases heat escape from the body. Then you may feel clean and comfortable between the sheets.

5. Spend the night on ice

Really, ice? Yes! If you're experiencing heat exhaustion, take an ice pack from the freezer and wrap it in a tea towel before placing it in your bed. Alternatively, get your hot water bottle out. Fill it with water and freeze it for a convenient bedtime remedy.

Apply an ice pack to the pulse spots on your wrists, neck, elbows, groin, ankles, and even behind your knees for more immediate relief. The cold will quickly spread throughout your body, and you will sense a difference almost immediately. Just remember not to get too cold!

6. A moist compress

Simply moistening a towel or rag is an oldie but a goodie for helping your body shed some additional degrees at night. Put it on your brow or your entire body. Just make sure the towel isn't saturated. You don't want your mattress and sheets to get wet!

7. More darkness, less light

All light bulbs emit heat, which you don't want when you're trying to sleep well. Summer days last significantly longer, so take advantage of this and try to reduce your light usage. Not only will this keep your room cooler, but it will also make it easier to fall asleep if you dim the lights for a few minutes before bed.

8. Turn off the gadgets as well.

It's just as important to switch off the lights as it is to turn off the devices. Heat and light from devices like your smartphone are not conducive to a good night's sleep. So put them away at least an hour before bedtime to allow yourself to sleep more soundly.

9. Put those blankets away.

While blankets and a doona are nice for cooler evenings, simply having them on the bed out of habit can cause you to sweat all night. As your body tries to lower its temperature, this can disrupt your sleep. Place them in a cupboard until the temperature drops.

10. Use bed linen that is breathable.

Good quality bed linen is lightweight and breathable, so it won't trap your body heat. The less heat trapped beneath your covers, the easier it is to sleep cool and comfortable.

Save your polyester, silk, and satin sheets for cooler nights or special occasions. Instead, use cotton, linen, or bamboo fibers.

11. Keep your sheets frozen.

Don't dismiss it until you've tried it! While brushing your teeth before night, fold your linens into a plastic bag and place them in the freezer. Leave them there for just long enough for them to cool completely. Then place them on your bed to provide temporary relief while you try to get some sleep.

12. Purchase a decent bed.

A high-quality mattress can typically release your body heat considerably more effectively than other options, allowing your core to attain the optimal temperatures for sleeping.

13. Maintain a safe distance.

While snuggling up to your lover on cooler nights is pleasurable, getting too near in the summer will share body temperatures and keep the heat between you for much longer. As a result, it's more difficult for your body temperature to decrease to the ideal level for restful sleep.

When you're attempting to stay cool, it's best to keep your distance.

14. "Off!" you can tell your dogs.

Is your pet accustomed to sleeping with you? The less people in the room, the cooler it will be! The extra heat from your dog or cat can make it more difficult for you to drop down to the ideal sleeping temperature.

15. Wear nightgowns made of loose cotton.

Loose, soft cotton pyjamas, like cotton sheets, can help keep you cool by dissipating heat. They allow for airflow and breathability while also absorbing excess sweat.

16. Make yourself comfortable.

Like a starfish, sleep! Stretch out over the bed, arms and legs spread wide. It's a quick and easy approach to lower your body temperature by improving air circulation around your limbs and decreasing sweating.