Summer is here and temperatures are soaring. It's getting hotter and hotter, and even here in Germany, record temperatures of up to 38 degrees Celsius have been recorded. If you're not a fan of warm nights and spend hours tossing and turning in bed, here are some helpful tips for getting a good night's sleep despite the heat.
Summer temperatures: How to have a good night's sleep despite the heat
Even the simplest things in life become strenuous in the heat. Walking, eating, and even talking become a challenge. Anyone without air conditioning in their bedroom can quickly experience problems falling asleep and staying asleep. The ideal sleeping temperature is between 16 and 20 degrees Celsius, but on particularly hot days, temperatures in the bedroom can exceed 30 degrees. Opening windows only provides slow cooling, as the heated room needs several hours after sunset to become more comfortable.
When it's hot, it can sometimes take twice as long to fall asleep. This is bad for rest and you don't get the sleep you need. The following tips will help you sleep well despite the heat.
Drink more water
Drinking plenty of fluids is essential on warm days and should not be neglected. An extra glass of water before bed will cool you down and help your body regulate its temperature better. You don't need to worry about needing to use the bathroom more often. The hotter it is, the more water you lose through sweating, and the less frequently you need to go.
Light food
The more heavy food you consume, the more your metabolism is stimulated and the more your body heats up during digestion. Especially in hot weather, the last meal of the day should be light and not contain too much protein.
Better to go it alone
Cuddling and hugging with a partner or children is lovely, but can also be stressful in hot weather. If you sleep very close to someone, you'll heat each other up. Consider whether sleeping in separate beds would help. If that's not possible due to space constraints, physical contact while sleeping should be avoided.
Keep away from the sun
People in this country love the sun, but it's no friend in extreme heat. Try to keep your bedroom as shady as possible during the day. Close the curtains or lower the blinds in the morning so the room retains the coolness of the night. Depending on the temperature, it can also be helpful to close the windows completely if the air outside is warmer than inside.
After sunset: Open the windows, let in the fresh air!
As soon as the sun has set in the evening, you can let the air in. Open curtains and blinds and ventilate well. If the light doesn't bother you, you can also sleep with the window open. Curtains and blinds do darken the room, but they don't let in as much fresh air.
Even more air
Many people long for air conditioning in hot weather, but in this country, the investment is usually not worthwhile. A much cheaper and completely installation-free alternative is a fan. Small models take up little space, are easy to store, and provide a pleasant breeze in the heat. If the fan is positioned with its back to the window, it draws in cool evening air from outside and blows it into the bedroom, thus cooling the room more quickly. Another trick is to place an oven pan filled with ice cubes in front of the fan to make the air even cooler.
Change floor
If you live in a multi-story house, sleep on the ground floor. Temperatures on the ground floor or in the basement are always a few degrees lower than on the top floor.
Refreshing shower
There's nothing better than a shower before bed. A lukewarm shower will lower your body temperature and help you relax. But be careful, you should avoid cold showers! Too drastic a temperature change causes the body to retain heat, preventing the desired cooling effect.
Moisture-regulating materials
A blanket is very uncomfortable in hot weather. Replace it with a thin sheet. The more breathable it is, the better. Silk pillowcases are especially refreshing. They are breathable and provide a fresh feeling.
Your sleepwear should also be breathable. Choose lightweight cotton clothing and avoid synthetic fabrics like polyester.
Repurposing a hot water bottle
What warms you in winter can cool you in summer. Fill a hot water bottle with water (be careful not to fill it completely!) and place it in the freezer. The water should get very cold but not freeze completely. Then, in bed, you can place a hand or leg on it to cool down.
Freeze bed linen
It might sound strange, but it can be incredibly helpful for falling asleep. Ten minutes before bedtime, place your pillowcase and sheet (in a bag) in the freezer or refrigerator. This unconventional trick has a wonderfully cooling effect as you drift off to sleep.