Have you ever wondered why you struggle to sleep when it’s too hot? It’s not just your imagination; science backs it up! Your body naturally cools down as bedtime approaches, signaling to your brain that it’s time for sleep. Elevated room temperatures (anything above 68 °F) can disrupt this process. And, when it’s hot, your body works harder to cool down, leading to increased alertness — which isn’t very conducive to sleep. Here are some natural hacks for a cool slumber during the not-so-cool summer!
Take a Sunset Stroll
A 30-minute evening walk can reduce insomnia risk by 60%, resetting your body clock and enhancing sleep-inducing theta brain waves.
A good quality sleep has the potential to reduce risks related to heart disease and type 2 diabetes by a whopping 32%. It affects every system and organ in your body, impacting issues like obesity and high blood pressure.
Cherry Juice Spritzer
Tart cherry juice, with its plentiful source of naturally-occurring melatonin, has drawn attention for its capacity to advance sleep quality. This natural treatment offers a nice alternative for those looking for a better night’s sleep with having to resort to pharmaceutical sleep aids.
Warm Bath
The magical effects take place approximately an hour after the bath when the body’s temperature drops, resembling the natural decline, which happens as one slides into sleep. This temperature decrease encourages the secretion of melatonin, the hormone that regulates sleep.
Cool Your Pillow
A cooling gel pad in your pillowcase can increase sleep efficiency significantly.
For a longer-lasting chill, store the pad in the fridge before bedtime. Also, using a cool pillow can also prove to be beneficial for those who constantly suffer from muscle spasms.
Icy Breeze
Place a bowl of ice in front of your fan to enjoy a chillier breeze during the night’s first heat wave. This will surely beat the heat and also help maintain an ideal temperature in your bedroom that’ll help lull you into a peaceful slumber.
Create a ‘Sleep Cave’
Ensure complete darkness in your room with blackout curtains and a sleep mask to block out disruptive light sources.
Make sure to set a few rules for your sleep cave, like prohibiting the use of cell phones 30 minutes before bed-time.
Protein for Dinner
Protein-rich foods like beef, pork, and legumes contain amino acids such as tryptophan that play a pivotal role in enhancing sleep.
These amino acids are like the building blocks for hormones that help us sleep, such as serotonin and melatonin. These hormones control our sleep cycles, from how deep our sleep is to when we wake up.