Summer and the high temperatures are here. This also means that there are still problems falling asleep in hot and humid climates. One way to optimise your night’s sleep is to actively regulate your body temperature by using cooling aids.
We give you the 5 best tips on how to improve your sleep in the heat.
1. Regulate body temperature
Cooling with aids
Exceptionally high temperatures can cause problems when sleeping in the heat. One way to optimise a good night’s sleep is to actively regulate body temperature by using cooling aids.
For example, damp cloths and calf compresses provide cooling in summer. The hot water bottle can also be used with the opposite effect. Filled with cold water and placed in bed, it provides a relaxing coolness.
On particularly humid nights, it also helps to fill up a spray bottle with water and ice cubes and place it next to the bed. If necessary, you can then spray your face and body with it.
Body care – lukewarm showers and cooling products
You should not take an ice-cold shower before going to bed, but a lukewarm one. Otherwise you may break out in a sweat. The same applies to foot baths. A short bath at around 36 °C is also refreshing, e.g. with bath additives such as mint, lavender or lemon balm. These have a calming effect and promote sleep in the heat.
A light body lotion provides additional cooling in summer if you put it in the freezer just before applying it. After a shower, it is advisable not to dry off completely in order to leave moisture on the skin. This maintains a cooling sensation, at least for a short time. Damp hair also supports this effect.
2. Nutrition – drink enough, eat little
Fluid intake is the most important thing for sleep in summer. Water, but also non-stimulating teas are ideal drinks – preferably unsweetened and above all not ice-cold, but at room temperature.
However, fluid intake should not be exaggerated in order to avoid interrupting your night’s sleep with constant visits to the toilet. Alcohol is not advisable at all: It has an even more stressful effect on the sleep rhythm in summer.
You shouldn’t eat too much in the evening – especially not too sweet, salty or greasy. Something light is ideal, such as cold soup, fruit salad, vegetables or yoghurt for better sleep in the heat.
3. Exercise – moderate and not too late
After a light dinner, a short walk in the sultry evening air can help to reduce tiredness. This helps the body to adapt to the high temperatures. According to recent studies, light endurance sport also promotes sleep.
However, evening jogging should be finished two hours before bedtime. Otherwise your circulation is still too stressed and you won’t get any rest.
4. Sleepwear in summer – light textiles or nothing at all?
Lightweight and short textiles are the order of the day in summer – preferably breathable and sweat-absorbent. This is because our bodies can release up to one litre of sweat per night, and this maximum value is quickly reached, especially on tropical summer nights.
It is therefore advisable to choose light fabrics made from natural fibres such as linen, cotton or silk for your summer pyjamas when sleeping in the heat. Synthetic fibres are less recommendable as they accumulate body heat and lack the cooling effect on the skin. Clothing that is too tight should be avoided. Some sleepers swear by functional underwear. This clothing actively wicks moisture and heat away from the body.
Sleeping naked is of course particularly cooling in summer, but it is also a matter of personal taste. During sleep, the body’s own temperature regulation barely functions. This increases the risk of hypothermia. Not everyone has enough body heat – even on summer nights.
5. Less sleep is enough
As a general rule, you need less sleep in summer. That’s why you shouldn’t get nervous if you don’t fall asleep straight away. Reading or other calming activities quickly get the sandman moving – even in summer.
