Sleep in heat - 6 expert tips

Summer, sun, insomnia! As the heat rises during the day, the temperatures also rise at night, disrupting restful sleep. Find out here which tips you can use to support your sleep in summer and ensure restful nights and a good night's sleep despite the heat.

Table of contents

1. Poor sleep in summer
2. Why does heat disturb sleep?
3. 6 Tips for Sleeping in Heat
4. Conclusion

1. Poor sleep in summer

Phew, it's really hot! The long-awaited summer is showing its dark side, especially at night, because high temperatures make restful sleep a challenge for many people. The fact that we sweat a lot at night, keep waking up or can't get to sleep at all affects the length and quality of our sleep and thus disrupts the important regeneration processes that determine our performance and health during the day. With a few simple tricks, you can quickly improve your sleeping conditions, protect your body from heat-related sleep disorders and get restful sleep again despite the heat.

2. Why does heat disturb sleep?

Our body regulates its temperature towards the evening when we come to rest. The internal clock ensures that the body temperature before we sleep, and we prepare ourselves for sleep and falling asleep by producing the sleep hormone melatonin, among other things. During the course of the night, the body temperature then continues to drop and is at its lowest between 2 and 3 a.m., before slowly rising again in the morning.

The generally recommended ambient temperature for a restful sleep is between 16 and 18 degrees Celsius. When outside temperatures exceed 30 degrees during the day in summer, it is difficult to maintain a comfortable sleeping environment without air conditioning, especially in small bedrooms or attic apartments. The result: the body cannot lower its own temperature, we sweat and therefore find it difficult to relax.

3. 6 tips for sleeping in hot weather

#1 Protect the bedroom from heat

Oppressive heat in the bedroom is not only caused by hot air, but also by sunlight shining through the windows during the day, heating up the room and making it difficult to cool down at night. Therefore, make sure that your bedroom windows and doors are closed all day and that the room is kept dark with blinds or thick curtains.

#2 Ventilate well and properly

Hot, stuffy air is bad for our circulation and our sleep. It is coolest outside between midnight and 7 a.m. So use the night and morning hours to get plenty of air and then close the windows when the daytime temperature rises again.

#3 Ensure adequate fluid intake

Especially in hot weather, it is important to drink a lot! If our body lacks fluids, heat balance and exchange are disrupted and important metabolic processes are slowed down. In summer, heavy sweating also leads to increased fluid loss at night. Therefore, try to drink plenty of fluids during the day and before going to sleep.

Tip: However, avoid drinks that contain a lot of sugar, caffeine or alcohol in the evening, as they can be detrimental to sleep. Cold drinks also support the production of heat in the body and thus make us sweat even more. nightcap Lukewarm teas are therefore particularly suitable before going to bed.

#4 Take a lukewarm shower

A lukewarm shower in the evening helps to lower the body temperature so that your body can enters its "sleeping climate" and can prepare for sleep. Even if a cold shower is more refreshing, you should avoid it. Cold water not only activates the nervous system, but also constricts the blood vessels and prevents your body from releasing the stored heat.

#5 Choose the right bed linen

In summer, choose particularly light and breathable bed linen and pajamas. In hot weather, thin, cooling blanketsto protect against drafts and absorb sweat. Light fabrics such as cotton or silk as well as special functional underwear can help regulate temperature as they draw heat away from the skin and absorb sweat. You shouldn't go without clothing completely either, as sweat on the skin combined with drafts can cause tension and can also lead to colds due to the drop in body temperature at night.

#6 Maintain good sleep hygiene

If you generally sleep well and pay attention to good sleep hygiene, you can also prevent heat-related sleep disorders and avoid other factors having a negative impact on your sleep. With a regular sleep-wake rhythm and other basic rules for a good night's sleep, you can prepare yourself optimally for a restful night and with our additional tips you can ensure a peaceful night even in summer. Herer go to the sleep tips.

4. Conclusion

• Heat is detrimental to our sleep because it prevents the natural drop in body temperature and disrupts our natural sleep mechanisms.

• Protect your bedroom from hot air and sunlight during the day, for example by using blinds and closed windows.

• Ventilate at night and in the morning when the outside temperature is coolest.

• Make sure you drink enough fluids during the day and before going to sleep, preferably with lukewarm tea (avoid cold drinks!).

• A lukewarm shower before going to bed cools you down and prepares you for sleep.

• Use breathable, lightweight bedding and sleepwear to wick sweat and heat away from your body while still protecting you from drafts.

• Make sure you practice good sleep hygiene so that your sleep is not negatively affected by other factors in addition to the heat.

Best regards and see you soon!