There’s not much that’s more annoying than not being able to sleep during a heat wave. Our body can’t adjust to the heat of the room, because the optimal temperature for sleeping is somewhere between 60 and 70 degrees. So when there’s not much air, you can’t open the windows, and you’ve already stripped everything off your back, what do you do? Here are some tips that can help improve your sleep in the middle of a heat wave.
Do: Place a cold washcloth (or ice cubes in a plastic bag) on your wrists and neck. This is amazing for lowering body temperature. Keeping your pulse cool makes your brain feel fresh. Alternatively, you can do the same thing by freezing a water bottle lying around.
Don’t: Leave the windows open assuming it will air out your home and lower the temperature. The temperature stays cooler when you close the windows and curtains or shutters.
Do: Our extremities, feet and hands, allow us to regulate temperature. Refreshing them therefore lowers the body temperature. Try placing a bucket of cold water next to your bed and soaking your feet in it before you go to sleep.
Do: Depending on how tired you are, put bedding in the fridge or freezer for 10 or more minutes before bed to provide some relief. If you don’t have enough room in the fridge, stick to your pillowcases.
Do: Invest in quality linens, such as cotton or linen. This ensures that you sleep in material that breathes as much as possible. Natural fibers enable air to move freely and flow through the fabric, helping you stay as cool as possible throughout the night. The same rule also applies to what you wear while sleeping: the more cotton or linen your pajamas contain, the better.
Do: An incredibly simple trick is to take a cold shower right before you go to bed. This lowers the body temperature. If freezing showers aren’t your thing, at least try lukewarm water, which will still help lower your body temperature.
Don’t: Drink alcohol. Alcohol dehydrates you before a long, hot night. Instead, drink eight ounces of water before bed to avoid getting up during the night.
Do: Sleep alone. Not only do our spouses bother us throughout the night, but the added heat produced by the extra body makes it that much harder to fall asleep. Sleeping alone can stretch and expand, allowing heat to escape.
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