Sleeping well is essential because it helps you repair worn cells and better prepares you for the next day. You learn to sleep well and that is achieved by preparing the best hygiene for sleep. That is, the moments before going to bed. That includes breathing techniques to promote sleep, a light dinner, relaxation … But what if you have done everything right and then you cannot fall asleep because the heat is suffocating or because you have simply been awake with a certain light or a small sound? Is it a problem of air conditioning, currents, ambient temperature …? And what do i do? Don't despair, there are still things you can try.
Always fresh, do not overheat to avoid insomnia in summer
Heat and humidity are probably the biggest challenges to getting a good night's sleep in summer. The key is in generate a cool environment as natural as possible. That is, the air conditioning is always at an optimal and regular temperature, almost without its presence being noticed. Flee the currents if they come and go. And put the fan at one end of the room, never directly above you, and at a gentle speed. There is nothing worse than waking up cold in the summer. And another tip: don't let the bedroom get hot during the day. If you're not going to be there, air it out in the morning for a bit and then close it.
Light, the underrated enemy of sleep
Light is underrated at bedtime. The less light the better. If it turns out that you have been awake, it is not so much because of the temperature as because of the light that enters the room. To keep your internal clock on time, you must also limit the time of exposure to computers, tablets, mobile phones or television. And that includes that if you stay up you never turn on a screen.
Attention to clothes and sheets to sleep better
Another reason why you may wake up in the middle of a summer night is due to the contact of your skin with inappropriate fabrics, whether they are yours or the surface on which you are lying. It is very useful sleep on breathable sheets or with cooling capacity. In general, natural fibers (such as lightweight cotton) or high-tech absorbent fabrics (such as sportswear) help filter sweat better than synthetics.
The mattress also counts
The surface you sleep on also influences your sleep. This can be especially important if you have a more or less new memory foam mattress, as it tends to retain heat more than traditional spring mattresses. Keeping one or both feet out of the covers can help your body reach its ideal temperature for sleeping.
In extreme cases, cover your eyes and ears
If nothing works and you are hopelessly awake, the last solution is to isolate yourself from everything: neither see nor hear. Namely, eye mask and earplugs for the ears. When it comes to good sleep hygiene, that's keeping the bedroom cool, dark, and quiet. And if it can't be done naturally, let it be artificially.