Do you have problems falling asleep when it is too hot?
You’re not alone. Most people tend to sleep better in cooler environments.
Similar to the way darkness signals the brain that it is time to sleep, lower temperatures seem to aid the body in transitioning from a state of wakefulness to a state of sleep. Research has shown that there is a strong relationship between a reduction in Core Body Temperature (CBT) to the onset of sleep. Coinciding with our circadian rhythm (our body’s internal clock), this reduction in CBT is believed to be initiated by a process in which blood is directed to the skin and the tissues directly below the skin in order to cool the body.
In theory, anything you can do to speed this cooling process will help you to fall asleep faster.
In addition to using an air conditioner in your bedroom, the National Sleep Foundation has made some recommendations to help prepare for a good night’s sleep during these hot summer months. Here are a few tips from the article “Sleeping When it is Blistering Hot”:
• During the daytime use blinds to keep out sunlight and keep the windows closed if the temperature outside is much hotter than inside.
• Water is a great cooling agent. Showers and baths before bed may help.
• Some people have found that being sprayed by a plant mister or gadget that creates a fine mist may help.
• Light bedclothes and light pajamas or no pajamas are certainly an important option. There are also pajamas made from materials such as CoolMax® (which can be found in Sports Mattress products) that wick away sweat, which might be very helpful.
• During the day, drink lots of cool fluids, replenish electrolytes, avoid excessive sun exposure, and limit outdoor activities when it is too hot.
The Foundation also warns, “sleeping in a motor vehicle with air conditioning can be very dangerous if the vehicle is not moving, because there may be a build-up of carbon monoxide”. If the air conditioning in your home is not working, they recommend sleeping at the home of a friend or relative for a few nights.
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