Sleeping in the heat • 10 tips for a good night’s sleep

Hot summer nights rob you of sleep

Author * in: Monika Preuk, medical author
Last updated: June 20, 2022

Finally summer has arrived! But when the temperature in the bedroom is over 26 degrees, sleep is out of the question. With a few tricks, you can still sleep well.

Sleep researchers have found that most Central Europeans cannot sleep properly when the temperature in the bedroom is above 26 degrees. Especially during longer periods of warm weather, houses heat up so much that it quickly becomes too warm in the bedroom. But instead of tossing and turning for hours, here are some tips to cool your body and lower the room temperature.

Sleep better: 20 tips for good sleep hygiene

10 tips for sleeping in the heat

  1. Dinner: Don’t put too much strain on your stomach in the evening. A light, cold, low-fat dinner that is not overly seasoned is ideal. For example: tomatoes with mozzarella, gazpacho, radish bread or smoked trout.

  2. Alcohol: Drink water or iced tea, alcohol in moderation. Alcohol increases blood pressure and body temperature.

  3. Lukewarm shower: Before going to bed, take a lukewarm shower – not cold. When you take a cold shower, the blood vessels constrict, the body cannot dissipate heat properly and only heats up properly afterwards.

  4. Do not dry: Don’t rub yourself off after showering, just wipe off the wetness briefly. The evaporative cooling on the body is excellent for cooling.

  5. No duvet: Wrap a cotton or linen towel loosely around your body instead of covering yourself with a regular duvet.

  6. Sleepwear: Wear light cotton sleepwear that you have refrigerated beforehand have laid.

  7. Cover with sheets: On very hot nights, a bed sheet or a terry towel is used as a duvet.

  8. natural fibers: The bed linen should be made of natural fibers such as cotton, cambric, cotton satin or linen.

  9. Clever ventilation: To lower the temperature in the bedroom, you should ventilate the room well at night, but close the windows and block out the sun during the day. That means: Close the blinds from nine o’clock at the latest, or as soon as they are in the sun, also close the windows. Incidentally, the air temperature is coolest very early in the morning, between four and six o’clock. Then you should definitely ventilate well.

  10. Turn off devices: Turn off all in the bedroom if possible Turn off electrical devices – lamps, televisions, computers and radios give off heat and increase the room temperature.

In summer I like to sleep in the middle of the day

A small consolation if you still don’t get a restful night’s sleep – in summer we naturally need a little less sleep. Or do as the southerners do with their siesta: if you can, lie down for an hour or two in the middle of the day. Then it can be later in the evening without your health suffering as a result.

Sleeping positions: Which are healthy and help with complaints?

Author * in: Monika Preuk, medical author
Last updated: June 20, 2022

Source: Lifeline | Das Gesundheitsportal by

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