With the arrival of summer, many people face the challenge of how to get a good night’s sleep when it is hot at night. Not getting enough sleep for several days in a row can have negative consequences for our overall health and well-being. Fortunately, there are effective strategies to improve sleep quality even on the hottest nights.
The National Sleep Foundation recommends a sleeping temperature between 15 and 20 degrees Celsius, which in places like the Mediterranean or southern Spain we can hardly see in the summer months.
If the ambient temperature swirling around your bed is warm and humid (as can happen in summer), it makes it difficult to sleep. Our body temperature drops between one and two degrees just before and during sleep to conserve energy and help the body to concentrate on other mechanisms, but the fact of lying in bed causes ventilation to decrease and this worsens if we sleep in company.
Other factors to consider are:
The orientation of your home and the quality of the insulation, because if you receive a lot of solar radiation or do not have good ventilation, the heat will be more concentrated inside.
The textiles you use in your bed, since the synthetic fibers of the bedding and of your pajamas (if you sleep in them) prevent good perspiration and thermal regulation. The same applies to the pillow and mattress; natural fibers are more breathable, absorb sweat better and give you a cooler sensation, such as linen, cotton and wool.
The shower and the kitchen can generate a lot of humidity inside your home especially if there is not a good ventilation, since the vapors from the shower and those produced by the oven or while cooking stay inside your home increasing the humidity and temperature levels.
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How does this lack of sleep affect my health?
Excessive heat affects our thermal regulation system, which can lead to excessive sweating, discomfort and difficulty falling asleep. Prolonged lack of sleep can have negative consequences for our physical and mental health. Some of the most common problems related to lack of sleep include:
Fatigue: Lack of adequate sleep can lead to daily fatigue, which negatively affects our performance at work and in other daily activities.
Decreased concentration and memory: Lack of sleep affects our ability to concentrate and retain information, which can impact our daily tasks and learning.
Increased stress and anxiety: Chronic lack of sleep can increase stress and anxiety levels, which can lead to long-term mental health problems.
Fortunately, there are steps we can take to improve the quality of our sleep during hot summer nights. Here are some practical tips:
If sleeping naked is not for you, choose pajamas made with natural fibers such as cotton, wool wool or silk. A study published in the August 2019 issue of Nature and Science of Sleep found that, compared to synthetic materials such as polyester, sleepwear made of natural fabrics actually helped people fall asleep faster.
Adequate hydration: Drinking enough water throughout the day is essential to stay hydrated and regulate our body temperature. However, avoid drinking too much liquid before bedtime to avoid nighttime interruptions due to bathroom visits.
Schedule your physical activities: Exercise during the cooler hours of the day to avoid excessive increase in body temperature before going to sleep.
A warm shower before bedtime can trigger a natural cooling effect, explains Logan Foley, a certified sleep science coach at the Spencer Institute in Seattle and managing editor of the Sleep Foundation.
Use relaxation techniques: Before going to bed, practice relaxing activities, such as taking a warm bath or reading a book, to calm your mind and prepare for sleep.
A light dinner with low-calorie foods and avoiding alcohol and caffeine 4 hours before bedtime helps to control the temperature.
What measures can I take in my home?
Keep your room cool: During the day, close blinds or curtains to block the sun’s heat. At night, open the windows to allow fresh air to circulate. Consider the use of ceiling fans that can lower the temperature by 2 to 5 degrees.
Insulating cellular shades or insulating thermal curtains can mean 60% less solar radiation hitting your windows. The esparto grass blinds used in Andalusia are a very useful and much more sustainable bet, betting on artisanal and local work.
Good insulation in windows and walls is essential. A clear example is the stone houses that stay cool while outside temperatures are high, thanks to the heat transfer that occurs naturally.
If you sleep in humid areas, using a dehumidifier can reduce the sensation of heat. According to the National Asthma Council Australia the ideal humidity range is between 30-50%.
If you sleep in areas of dry heat; you can put ice cubes with salt in a container near your bed, and point the fan in that direction. Ceiling fans are also a good option in both cases, healthier and more sustainable than air conditioning.
Sleeping in a hammock; as is the tradition in other areas of the world where heat and humidity are common, it is a good option, as long as it is possible to have one at home, at least on the hottest days, since our body is better ventilated.
All this list of measures that we can take in our home can avoid the use of air conditioning, since its use can cause:
Irritation and inflammation of the throat and respiratory tract
Dehydration of mucous membranes and skin
If the air hits your body directly, it can cause muscle and joint pain.
Sleep disturbance due to noise or excessive cold sensation
Not to mention the environmental impact of keeping the air conditioning on all night; both for energy consumption and the amount of hot air released into the atmosphere, which in cities is known as “heat island”, many appliances running at the same time, coupled with solar radiation and pollution causes a further rise in temperature outside.
It is true that sometimes; despite all the advice we will give you below; the use of air conditioning becomes essential during tropical nights, but its use in a responsible manner will help to reduce the impact (program it with pauses, use the sleep option, have a good maintenance of the device …).
Sustainable solutions:
In addition to the above tips, it is important to highlight the importance of energy saving and the use of sustainable materials to promote healthy and environmentally friendly sleep. Here are some additional recommendations:
Efficient lighting: Use energy-efficient LED bulbs in your room to minimize heat and reduce electricity consumption.
Thermal insulation: Make sure your home is well insulated to prevent heat from entering during the day and maintain a comfortable indoor temperature.
Mattress and pillow: opt for breathable materials or mattress protectors. mattress protectors made of natural fibers that absorb moisture and allow air circulation, such as our merino wool mattress protectors. If you sweat on your head, opt for a pillow that breathes, you will really notice the difference. Our merino wool pillows also absorb excess moisture (up to 30%).
The home appliances Avoid using the hair dryer, oven, iron or dishwasher during the day, and make sure that the steam from the shower and the heat from the kitchen goes outside through a window and is not distributed throughout the house.
Placing plants on balconies and windows to dampen the entry of heat, and in the case of living in areas of dry heat, putting plants inside the home will bring more freshness and humidity.
Merino wool pillows and mattress protectors
In conclusion; prioritizing our rest during the summer is essential to stay energetic and healthy throughout the year. We hope that some of these tips will help you rest better and enjoy the summer to the fullest.
How to sleep well in hot weather
With the arrival of summer, many people face the challenge of how to get a good night’s sleep when it is hot at night. Not getting enough sleep for several days in a row can have negative consequences for our overall health and well-being. Fortunately, there are effective strategies to improve sleep quality even on the hottest nights.
The National Sleep Foundation recommends a sleeping temperature between 15 and 20 degrees Celsius, which in places like the Mediterranean or southern Spain we can hardly see in the summer months.
If the ambient temperature swirling around your bed is warm and humid (as can happen in summer), it makes it difficult to sleep. Our body temperature drops between one and two degrees just before and during sleep to conserve energy and help the body to concentrate on other mechanisms, but the fact of lying in bed causes ventilation to decrease and this worsens if we sleep in company.
Other factors to consider are:
Personalized Sahara Linen Sheets
How does this lack of sleep affect my health?
Excessive heat affects our thermal regulation system, which can lead to excessive sweating, discomfort and difficulty falling asleep. Prolonged lack of sleep can have negative consequences for our physical and mental health. Some of the most common problems related to lack of sleep include:
Fortunately, there are steps we can take to improve the quality of our sleep during hot summer nights. Here are some practical tips:
What measures can I take in my home?
All this list of measures that we can take in our home can avoid the use of air conditioning, since its use can cause:
Not to mention the environmental impact of keeping the air conditioning on all night; both for energy consumption and the amount of hot air released into the atmosphere, which in cities is known as “heat island”, many appliances running at the same time, coupled with solar radiation and pollution causes a further rise in temperature outside.
It is true that sometimes; despite all the advice we will give you below; the use of air conditioning becomes essential during tropical nights, but its use in a responsible manner will help to reduce the impact (program it with pauses, use the sleep option, have a good maintenance of the device …).
Sustainable solutions:
In addition to the above tips, it is important to highlight the importance of energy saving and the use of sustainable materials to promote healthy and environmentally friendly sleep. Here are some additional recommendations:
Merino wool pillows and mattress protectors
In conclusion; prioritizing our rest during the summer is essential to stay energetic and healthy throughout the year. We hope that some of these tips will help you rest better and enjoy the summer to the fullest.
We wish you a happy summer and the best rest!
Source: www.everydayhealth.com , www.sleepfoundation.org , www.bbc.com