When it comes to bedtime, the last thing you want to be worrying about is whether you're actually going to get any sleep at all. The warm temperatures can make have a sound nights sleep much more difficult for a lot of us. Extreme heat can affect your ability to fall asleep, stay asleep and feel refreshed from sleep. It is important for your health to get the sleep you need, so below are a few ideas to help with sleeping.
Before Going To Bed
Before jumping into bed, there's a few steps you can take in order to help you sleep and prepare your body and mind for a peaceful nights sleep.
- Have a cool or lukewarm shower or bath just before going to bed. This cools the body directly and can help reduce the temperature of your skin.
- Wet your face and arms with a face-washer or towel, or use a water filled spray bottle, then stand in front of a fan.
- Soak your feet in cold water for 10 minutes before going to bed, as heat is lost more quickly through your extremities (feet and head). Wetting your hair is another alternative.
- Apply cool wet cloths, cold water or ice packs (armpits and groin for short periods) to the skin, as these areas are where your blood flows closest to the surface of your skin. This will help cool you down.
- Apply wristbands soaked in cold water, as this will have the similar effect.
How To Sleep Better During The Heatwave.
When sleeping in unbearable heats, although your nights sleep will never be the same as your average cooler day, there are a few things you can adjust to in order to have some decent rest.
- Sometimes, our bedrooms aren't the coolest room in the house. So, why not migrate yourself to the coolest room in your home for a night or two. A quiet, dark and cool area will improve your sleeping pattern
- Remove any winter bedding and opt for lightweight, cotton blankets. Ideally, sleep with just a sheet over you to avoid getting too hot.
- Use fans in an adequately ventilated area. Make sure the room you are in has an open door or window so fresh air can flow through the room.
- Use distraction techniques, such as playing relaxing music, while you try to get to sleep (with a sleep timer on), watching television or reading a book.
- When using a fan, have the bedroom door open to allow for airflow. Placing a tray of ice cubes in front of the fan will cool the air blown around the room