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Struggling to sleep in the heat?

Nearly a third of people (62%) say they have trouble sleeping when it’s very hot. Even if they use a fan, it seems to make very little difference, just circulating the hot air.

Here are some tips to help you sleep in the heat.

While it’s tempting to leave your windows open during the day, it’s much better to keep your windows and curtains closed and only open them at night. Maybe put a damp towel over the curtain rail and let it act as a filter for the air coming in.

In winter it is good to be warm and warm, but hot feet in summer can prevent us from relaxing and going to sleep. Avoid taking a cold shower as it wakes you up. Instead, let a warm shower wash away the day’s grime. Once in bed, use a cool washcloth under your feet or on your forehead.

Sleeping naked may seem like a good idea, but when it’s really hot, it’s better to sleep in cotton pajamas. They keep you cooler and absorb perspiration. Also, you may prefer to sleep alone in this weather, as having another overheated body too close by can be a sleep deterrent.

We’re all encouraged to exercise, but while it’s hot outside, avoid being too energetic for an hour or two before bed. A nice evening walk or some gentle yoga are more beneficial ways to relax.

Stay hydrated; drink plenty of water throughout the day, as dehydration can make it difficult to get good quality sleep in the heat. And keep caffeine, alcohol, sugar and refined carbohydrates to a minimum.

When it’s really hot, some people like to put their sheets in a sealed plastic bag in the freezer. This way they cool down without getting wet.

Essential oils, soothing music, perhaps safely lit candles can all contribute to a better night’s sleep in hot weather.

Babies and toddlers

They should be kept out of direct sunlight, especially between the hours of 11 a.m. and 3 p.m. When they are young, their skin produces only a little melanin, the pigment that provides some protection from sunlight.

Use factor 30 sunscreen and apply liberally, especially if children are supervised while playing in the sea or in a wading pool. Use an umbrella or parasol if they go by stroller or a wide-brimmed hat with a long flap on the back.

Staying hydrated is important for children. Give them plenty of fluids; some chilled boiled water, ice lollies made from boiled water, or well-diluted fruit juice.

Children sleep best when the bedroom temperature is 16 to 20 C, so keep your bedroom windows and blinds closed during the day and use a fan to circulate air. Maybe keep nightwear to a minimum; maybe a diaper and a single, well-secured sheet.

Bathe children with cold water before going to bed.

These are all ways to help both you and your child get a better night’s sleep in the heat.

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