Hot summer nights can make sleeping a nightmare, especially if you don't have air conditioning. However, a few simple habits can help you cool down and sleep more comfortably. According to Matthew Ebben, assistant professor in the Department of Neurology and Neuroscience at the Sleep Center in New York City, the secret is to help your body lower its temperature before you go to bed.
One of the most effective ways is to take a cool shower just before bed. This helps lower your body temperature and prepares your body for a more restful sleep.
Even light physical activity can be beneficial. Dr. Ebben recommends exercises like yoga or Pilates, which relax the body without heating it up too much, unlike intense workouts.
A fan can do more than just circulate air. Its constant hum creates a "white noise" effect, which helps block out outside sounds and makes it easier to fall asleep.
If the heat is unbearable, you can also use ice packs. Place them on pulse points, such as your wrists, neck, ankles, or behind your knees, to cool your entire body more quickly.
Sheets are also important . Choose natural materials, like lightweight cotton, which allows your skin to breathe and keeps you cooler at night. Materials like satin, silk, or polyester tend to retain more heat.
If possible, sleep in the coolest room in the house. Otherwise, keep the curtains closed during the day to prevent sunlight from heating the room.
Finally, don't neglect hydration . High temperatures increase the risk of dehydration, so drink enough water throughout the day and consume fruits and vegetables rich in fluids to help your body better cope with the heat.
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