As soon as the temperatures rise outside and do not fall below the tropical range at night, many people struggle with sleep problems. The high temperatures ensure that those affected cannot fall asleep or cannot find a deep, restful sleep. The late sunset does the rest of the time to completely put an end to sleep. However, there are some points to keep in mind too Easy and relaxed to sleep in the middle of summer to find.
The right laundry
It depends on the choice of the right bed linen whether the midsummer sleep restful will or not. Because thick down comforters and the wrong material cause increased body temperature and increased perspiration. Bed linen sets made from Renforcé cotton or knitted jersey are suitable for midsummer temperatures.
Renforcé is the standard weave for cotton and, due to the original material, is extremely temperature-regulating. Renforcé can also absorb moisture (sweat) well. Jersey, on the other hand, is more similar to the fabric known from T-shirts and light outerwear. Jersey is also very moisture-absorbing and breathable and therefore ideally suited as bed linen for the summer.
Silk bed linen is suitable for year-round bedding as it cools in summer and has warming properties in winter. What applies to bed linen can also be projected onto nightwear. Light, airy and loose-fitting clothing is preferable to tight pajamas.
The thinner the material and the wider the cut, the better the body can regulate temperatures. Many people do without outerwear in summer in order to leave as much skin as possible free. Sleeping naked can at least not do any harm, even if many people feel uncomfortable with the direct skin contact of the intimate area with the bed linen.
The best prerequisite for a good night's sleep: Ventilate the room well
Used, stuffy room air leads to increased perspiration. Therefore, the bedroom should be well ventilated in the early evening hours with the window wide open. A window can also be left open at night. What is important, however, is that rooms heat up particularly strongly during the day when the window is open.
Therefore, all windows in the apartment should always be closed in the early morning hours to keep out the heat of the day. Venetian blinds or roller blinds with thermal coating have a climate-regulating effect. These keep out the sun's rays and thus keep room temperatures low.
Another good tip is to hang wet towels in front of the open window. As the water evaporates, the room temperature is lowered by a few degrees, which can often make the difference between unpleasant and pleasant temperatures.
Don't drink too much before bed
Even if it is tempting to drink more than usual in hot temperatures in the evening - this behavior is counterproductive for a restful sleep. Some drinks increase the body temperature (coffee) and cause increased perspiration (alcoholic drinks), while other drinks increase the urge to urinate (soft drinks). All of this makes us wake up at night and disturbs the night's sleep.
For a restful sleep, the classic mineral water in moderation is the drink of choice in the evening. On the one hand, the minerals in the water compensate for the loss during the night, on the other hand, they do not have a diuretic or stimulating effect. Lukewarm teas are also very suitable.
In terms of temperature, these are closely matched to body temperature, so the organism has to work less to digest the tea. This in turn allows you to fall asleep more relaxed. Here, fruit teas are preferable to herbal teas, as herbs may contain stimulant substances.
Air conditioning & fans: don't overdo it
Air conditioning systems and fans are extremely popular in summer. They are cheap, quick to install and allow air to circulate in closed rooms, which provides the desired cooling effect. But great care is required with these devices, especially at night!
During the sleep phase, the human body is defenselessly exposed to constant drafts, especially when using fans. Since the neck is usually exposed, the cool air meets sweaty skin and lowers the temperature of the mucous membranes. This provides viruses with particularly good living conditions and they multiply rapidly.
This can result in a severe cold. The muscles of the body also cool down, which is noticeable the next morning as tension. When using an air conditioner, make sure that it is a modern model with temperature control. The ideal room temperature for a restful sleep is 20 ° Celsius. All temperatures below this are just as harmful to the organism as drafts from a fan.
Rest in spite of the heat
The high summer temperatures place an enormous burden on the human circulation. A restful, deep sleep is unfortunately the exception for many people between May and October. With simple rules, however, a pleasant climate can be created in the bedroom in the height of summer without great financial expense.
Sleep problems should be a thing of the past. A perfect interaction between clothing, food and fluid intake and the indoor climate is almost mandatory in the summer months.
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