Beat the heat: Tips for sleeping without air conditioning

At home in the evening, the situation can feel unbearable while looking for tips to beat the heat without air conditioning. Is there a way to enjoy a good night’s sleep without sweating or tossing and turning for hours? According to Matthew Ebben, assistant professor in the Department of Neurology and Neuroscience at the Sleep Center in New York, there is.

Tips to beat the heat at night

Take a cool shower before bed

Whether you have air conditioning in your bedroom or not, to beat the heat at night, your body temperature needs to drop before sleep. The simplest way to achieve this is by taking a cool shower.

Follow a mild exercise routine

“If you can handle it, a little physical exercise before bed will help you sleep better,” says Dr. Ebben. “Choose a type of exercise that isn’t too intense, such as Pilates or yoga, so your body doesn’t get excessively heated,” he recommends.

Buy a fan

If you don’t have air conditioning, a fan is a must. But beyond just cooling, the white noise it produces can drown out other external sounds and help you fall asleep.

Use ice packs

Place ice packs on pulse points, such as the wrists, neck, ankles, or behind the knees, to lower your entire body temperature.

Change your sheets

Forget satin, silk, and polyester sheets. Opt for cotton ones, particularly those made from lightweight cotton, which will keep you cooler for longer.

Sleep in the coolest room

If you don’t have this option, Dr. Ebben suggests keeping the curtains closed during the day to reduce the room’s temperature.

Lemon infused water
Water with lemon and mint. Image- JulijaDmitrijeva on iStock

Don’t forget to drink water

Because of high summer temperatures, the body becomes dehydrated. It is crucial to include more fluids in your daily diet, either by drinking plenty of water and natural juices or by consuming whole fresh fruits and vegetables.

These tips can make a significant difference in your comfort during hot nights, ensuring you wake up refreshed and ready to take on the day.

This article was syndicated from Marie Claire Greece
Translated and adapted by Praise Vandeh, Marie Claire Nigeria Content Writer


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