Three very simple tips to help you sleep better despite the heat

In Spain we recently left one of heat waves the earliest in history. But it’s still early. This has only just begun, and like so many other places in the northern hemisphere, we still have a few more months of sweat ahead of us. And it’s especially annoying at night. In fact, according to a study recently published by scientists at the University of Copenhagen, climate change will eventually deprive us of 50 to 58 hours of sleep a year. It is logical that the most complete solution fight against climate change. In the meantime, it doesn’t hurt to get to know some tips for sleeping despite high temperatures.

And the fact is that the heat does much more than just make us uncomfortable. In 2019, scientists from North China Electric Power University studied how heat affects the quality of people’s sleep. Thus, they saw that, for example, changes in body temperature alter the sleep-wake cycles typical of heart rhythmskeeping us awake when he touches. This is because these cycles are not only regulated by the light-dark clock. They are also related to other parameters such as body temperature, which usually drops at night. But during a strong heat, everything is more difficult.

With all this, if we want to sleep in the summer, we must try to take measures that, oddly enough, start during the day. It’s not about getting into bed and trying to beat the heat, it’s about working so that there’s not too much heat to fight at that moment. It’s tricky, but there are some tricks.

Control your blinds throughout the day

air the rooms during the day is important. This has always been the case, although awareness has grown over the years of the coronavirus. But in the summer it is not worth airing. We can open the windows, yes, but if we also raise Blinds we must avoid hours when the sun shines on them.

And precisely in the fact that, although it may not seem like it, heat accumulates in the room and persists until night. In fact, according to statements New scientist from the teacher Roland Ennosfrom the University of Hull (UK), “avoiding sunlight prevents about 800 watts per square meter from entering through windows.”

In this way, before going to bed, our room will not be so warm and we will be able to sleep better. And even more so if, as is logical, to use light pajamas and bed linen.

Drink well to sleep better, but be careful when you do so.

To beat the heat is important moisturize well. This may seem obvious, but it’s worth remembering.

So, there are two things we need to consider when it comes to hydrating ourselves. First, it is not only about drinking water. Actually, It’s not just about drinking fluids. We can also hydrate the body by eating foods that are very rich in water, such as watermelon, which is so popular at this time of the year.

But be that as it may, we should not drink too much just before bed. It can make us frequent trips to the toiletkeeping us awake.

Actually, Ana Fernandez Arcoscoordinator of the Sleep Research Group of the Spanish Society of Neurology, recently explained hypertext which is one of the reasons why they are discouraged infusions for sleep. In addition to not being proven effective, this means drinking more fluids just before bed, which can be counterproductive.

Beware the heat of digestion

Generally recommended for better sleep don’t eat before bed and also avoid heavy food. This applies at any time of the year. However, this is even better advice in the summer.

The reason is that during digestion a large amount of energy is released in the form of heat, increasing our Body temperature. We already have enough environmental heat to have a little more of what we eat. Therefore, it is important to avoid heavy meals in order to fall asleep.

In addition, you should choose your food and drinks well. Obviously you should avoid caffeine as well as alcoholas it promotes dehydration and while it will help us quickly fall into the arms of Morpheus, it can also sponsor a large number of nocturnal awakenings.

These are all very simple tips, but we sometimes forget about them. And the fact is that in the summer we have to take even more measures if we want to rest at night. Because heat and sleep don’t get along, but with a little care, we can try to get them to get married enough so that the coming months don’t turn into nighttime torture.