Being warm while you sleep is quite common and many people go through it every night. 15.6 to 19.4 degrees Celsius is the optimum range for sleeping. It is very challenging to fall asleep when the temperature rises above this.
Being too hot can interfere with your ability to fall asleep and stay asleep because deep sleep is associated with cool body temperatures. An essential component of good sleep hygiene is controlling and regulating your body temperature. The following advice will show you how to stay cool at night.
Take a Hot Shower
After a hot day, a cool shower can be very helpful, but it is preferable to take a hot or lukewarm shower before bed. The cold water makes it more difficult for you to release your internal heat, which may sound a little crazy.
Your body tries to warm back up to body temperature after a cold shower, which causes a sweating episode. Because of this, it is preferable to take a warm or lukewarm shower. Your blood vessels are made more permeable by the warm water, which also makes it simpler to lose body heat. Ideal for cooling down before bed.
Eat Smaller Meals in the Evening
The body needs more energy to digest large meals that are rich in fats, carbohydrates, and spices. Additionally, spicy foods often cause people to perspire. Prior to going to bed, keep it light and healthy. Think about choices like salad, chicken, or fish. If you’re in the mood for a late-night snack, opt for something that will put you to sleep, like popcorn or dark chocolate.
Choose Mattresses and Beddings that will Cool you Down
The goal of other sleep products besides mattresses is to reduce the temperature. There are many bedding accents with cooling features, including sheets, toppers, pads, and pillows. Natural fibers like cotton or linen, as well as plant-based textiles like rayon from bamboo, are used to make some of the most breathable and cooling sheets and pillowcases.
Body heat can be dispersed using cooling mattresses with features like moisture-wicking covers, memory foam with gel infusion, and other tried-and-true components. Some manufacturers assert that their mattresses can reduce your body temperature by 3 to 8 degrees.
Keep the Blinds Closed Throughout the Day
This advice is especially crucial if you live in a warm climate or on those steamy summer nights. To prevent letting in too much heat during the day, keep your blinds closed. To prevent any sunlight from entering your home, think about investing in blackout shades.
Just a little alcohol before bed
Alcohol consumption before bed is not only detrimental to your sleep, but it can also result in hot flashes and night sweats. Alcohol causes your blood vessels to enlarge and move closer to the skin’s surface, which makes you perspire. The next time you want a glass of wine before bed, opt for a warm beverage like milk or tea.
Set A Schedule For Sleeping
Your body becomes confused if you get up and go to bed at different times every day. Set yourself up with a sleep schedule to teach your body to unwind at night and awaken in the morning. Make an effort to maintain a consistent bedtime and wake-up time each day.
Avoid taking afternoon naps and repeatedly pressing the snooze button. Plan a relaxing activity, like reading, listening to music, or stretching, for the hour or so before bed. Your body and mind will be able to unwind and relax after doing this.
