When it's hot outside and there's no air conditioning in the room you sleep in, it can be hard to fall asleep. Luckily, there are ways to cool off and stay cool long enough for you to fall asleep and have a good night's sleep.
Step
Method 1 of 2: Preparing for Sleep
Step 1. Don't exercise a few hours before bed
If you exercise, your body temperature will rise and heat will stay in your body. By giving a long distance between exercise and sleep, the body will have enough time to lower the temperature.
You should also drink plenty of water to keep your body hydrated. You can also put a glass of water next to the bed
Step 2. Avoid consuming heavy dishes or spicy foods
Eating a heavy meal or spicy food before bed can make you feel hotter. Have a light dinner at least 2-3 hours before bed and avoid adding spices and hot sauces.
Step 3. Avoid drinking ice water
Drinking ice water will not only slow down digestion, but also slow down metabolism because it constricts blood vessels and lowers hydration levels as well as the body's ability to cool down. Instead, drink room temperature water.
Step 4. Shower with lukewarm water
Do not bathe in very cold water as this can have undesirable effects. Body temperature can even rise in response to this cold water. Instead, take a shower in water that isn't too cold or lukewarm.
You can also soak your hands and feet in lukewarm water. Hands and feet are "radiators" of your body, or soak parts of the body that tend to feel hot. By making it cool by soaking it, the body temperature drops so you feel cool
Step 5. Find a cool, dark place to sleep on a lower floor or basement
Heat rises to the top. So, look for a place that is close to the ground, such as a bedroom floor, or a low place in the house, such as the basement or basement.
Step 6. Replace the thick forth blanket with a thinner one
Replace a thick mattress protector, which retains heat, and a thick blanket or duvet. Use lighter items such as cotton sheets and light cotton blankets on your bed.
Bamboo mats or mats are also great for sleeping on hot nights. This mat does not retain body heat and keeps you warm. You can put bamboo mats on the bedroom floor as an alternative to your bed
Step 7. Store sheets and so on in the freezer
Place pillowcases, sheets and blankets in the freezer 30 minutes before you go to bed. When you put them on the bed, they should stay cool for 30-40 minutes which is enough time to fall asleep.
Don't get these things wet or sleep in them wet or wear a wet t-shirt while sleeping. If there's something wet in the room you're sleeping in, or you're wearing something wet, the moisture will be trapped in the room making you uncomfortable
Step 8. Open the window
One hour before bed, open the bedroom window to increase air circulation and cool the room. However, it's a good idea to close the windows before going to bed to prevent the room from getting hot with the entry of air at night.
- During sleep, body temperature drops to its lowest point around 3 am. At 3am, the temperature outside was also very low. If you sleep with the windows open, the muscles around your neck and head tighten automatically due to the sudden drop in temperature so you can wake up.
- Make sure the windows are closed and the curtains are closed during the day to prevent the room from getting too hot.
Step 9. Sleep in cotton clothes
While it may be tempting to undress and sleep in minimal clothing to keep yourself cool, sleeping in this state can make you feel warmer because moisture cannot evaporate between your body and the surface you are sleeping on. Opt for sleepwear made of cotton and avoid synthetic fabrics like nylon and silk as they don't allow your body to breathe and make you feel hotter.
Step 10. Wipe your face, hands and feet with a damp cloth
Place a damp washcloth or towel at your bedside to wet your face and arms throughout the night. However, don't sleep with a wet face or arms. Once you've wiped your body, dry yourself with a dry towel before going to bed.
You can also purchase special towels made of quick-drying material that retains water but remains dry to the touch. This towel can make the body cool without making the skin wet
Step 11. Place your wrist or the inside of your arm under a tap with cold water running for 30 seconds
In this area, the blood flow is very close to the surface of the body. By doing this for 30 seconds or 1 minute, the blood cools down so the whole body feels cooler.
Method 2 of 2: Keep Feeling Cool in Bed
Step 1. Create airflow with a fan
Open the bedroom door and place the fan in the corner so that it faces the bed.
Do not point the fan at your face, back, or too close to your body. Pointing the fan at your face can strain your neck muscles and make you allergic or sick
Step 2. Make an ice towel
Before there was air conditioning, people hung ice bags, ice towels or cooler bags on fans to make the room cooler.
- How to make an ice towel, hang a cold towel that holds ice cubes with two chairs. Point the fan at a towel that is either on the wall or far enough away from you in the corner of the room.
- Place a container under a towel to catch the melted ice.
Step 3. Turn the pillow over
If you wake up at night from the heat, turn your pillow over. The other side of the pillow will feel cooler than the other side because it has not absorbed body heat.
Step 4. Place the cold pack on your neck or forehead
You can buy this tool. Tuck the cold pack under your neck, or place it on your forehead, or under your arms, between your armpits. By cooling the back of your neck, forehead and underarms, your body as a whole feels cooler.
- You can also make these ice packs at home. Place three to four tablespoons of dish soap in a resealable ziplock bag. Put it in the freezer. Soap will not freeze and stay cold longer than ice and/or blue ice packs. When you want to use it, put it in a pillowcase or wrap it in a towel and place it around your neck or arm. These pockets are not solid so they are comfortable for most parts of the body.
- You can also make warm socks from rice. Place in the freezer and leave in it for at least two hours. When going to bed, use this bag as a cold compress. Try placing it under your pillow so that it feels comfortable and cool when you turn it over.
Step 5. Spray face and neck with a spray bottle
If you wake up at night from the heat, take a spray bottle and fill it with cold water. Wet the face and neck to cool the body.
Tips
- A sleeping mask can be useful if you want to sleep longer and if light continues to enter the room even when the curtains are closed.
- Buy earplugs if you live in a busy city where traffic is still heavy at night. The noise plus the heat can make it hard to fall asleep.
- Feed your pet before you go to bed with a high-protein diet so he doesn't wake you up hungry at night or at dawn.
- Sleep without a duvet.
- Buy a cooling pillow and spread your legs and arms apart. If you get too close, this part of your body can attract heat. Buy curtains for sleeping that block out noise and heat.
