People usually have difficulty sleeping at night in the summer; Because of the high temperatures at night, especially since there was no air conditioning.
Tens of millions of people are exposed to a severe heat wave in the northern hemisphere, in a new manifestation of global warming. A new heat storm dubbed “Charon” hit the region from North Africa on Sunday, which could raise temperatures to more than 45 degrees Celsius in parts of Italy this week.
According to Dr. Nerina Ramlakhan, a British sleep expert, the optimal temperature for a bedroom is between 16 and 21 degrees Celsius, adding that “your mind should be a little cooler than the rest of your body.” “A good night’s sleep is important for processing information throughout the day, as well as repairing and rebalancing the body, both physically and mentally,” Ramlakhan told The Independent.
And the sleep expert promised that, “Ideally, in order for us to sleep well, there should be a partial temperature difference between our bodies and our brain, that is, a warm body and a cool head.”
Here are 20 ways to help you sleep when it’s hot:
1. Put the bed cover (bedding) in the freezer for a few minutes: The expert recommends putting the covers in a plastic bag first. If you don’t have much space in the fridge or freezer, even just a pillowcase or pajamas will help.
2. Fill a hot water bottle with ice water, and place it on the “cooling points” of your body: the cooling points are the knees, ankles, wrists, neck, groin and elbows. You can also fill a hot water bottle with cold water, freeze it and take it with you to bed.
3. Moisturizing: It is recommended to use moisturizers, which are used after exposure to the sun, for example, such as aloe vera cream, and are ideally kept in the refrigerator.
4. Fill an empty perfume bottle with cold water, keep it next to your bed, and spray it on your face, the back of your neck, and the back of your knees to cool off.
5. Use cotton sleepwear and pure cotton thin sheets for your bed, as high-quality cotton is the ideal bedding material for sleeping to keep cool.
6. It is advised not to eat too much protein; Because this can warm your body up by increasing your metabolism, according to sleep expert Dave Gibson.
7. Eat spicy food, but at least three hours before bed, as it can make you sweat, which cools the body.
8. Work out in the morning, rather than in the evening. To prevent your body from overheating.
9. Keep your evening showers with lukewarm water. to lower your body temperature.
10. Contrary to popular belief, Gibson says we should keep the windows closed during the day to keep the house cool, and he recommends closing the blinds as well.
11. Turn off all electrical appliances in the bedroom; Because it emits heat.
12. Keep your feet cool, either by keeping them outside of the covers or by resting on an ice pack.
13. Place a tray filled with ice in front of the fan to cool the air.
14. Drink water regularly during the day, but not too much at night. About a pint before bed will be enough to keep you hydrated and prevent you from getting up and going to the bathroom.
15. Sleep in a separate bed from your partner, as two bodies equal twice the body temperature.
16. Sleep downstairs if you can as the heat rises.
17. Wear cool, wet socks, or even a damp T-shirt.
18. Rinse your wrists and feet with cold water before going to bed.
19. Use a cool menthol stick and rub it on the forehead to help calm down.
20. Place a damp cloth in the refrigerator for an hour or so, before going to bed, and pat it on your forehead.
2023-07-17 16:46:00
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