Finding sleep when the thermometer is panicking is an obstacle course. Here is a selection of effective tips to fall asleep more easily and avoid waking up at night during heatwaves.
France is experiencing exceptionally high temperatures. Sleeping well promises to be a real challenge: the body needs coolness to rest, the heat keeps the body alert, which makes sleep lighter and increases the number of nighttime awakenings. Fortunately, a few simple actions and tips can effectively improve the situation.
1. Lower your temperature before bed
Taking a lukewarm (and especially not ice-cold) shower before bed can effectively lower your body temperature. To make this feeling of freshness last, you can avoid drying yourself completely or even sit on your still damp towel. Finally, to properly prepare for your night, don’t hesitate to take a short, relaxing walk in the cool of green spaces before going to bed.
2. Refresh your bed
Several solutions: place your pillow in the refrigerator during the day and take it out when going to bed, or place some directly in your bed refrigerated bags (ice blocks for example) that you have previously allowed to freeze. Be careful, however, that they are airtight, so as not to risk transforming your bed into a swimming pool. You can also revisit the classic of hot water bottle by filling it with ice water.
3. Cool your clothes, your head…. and your feet!
Rather than sleeping completely naked, choose wide clothing made from natural fibers such as cotton which will absorb your perspiration. You can moisten them before putting them on to benefit from a feeling of freshness. More original, you can also cover your feet with wet washcloths or your head with a damp cloth : placing these two strategic parts of the body in a cool place will allow general cooling. The consequences on your well-being will be most appreciable.
4. Continue to drink plenty of water, even at night
If you understand that you need to hydrate during the day without waiting for the feeling of thirst, this also applies at night. To avoid having to get up, keep a bottle of water on your nightstand.
5. Eat light in the evening
Your body already has a lot of work managing the heat, so make the digestion part easier for it! In the evening, choose a light, cold meal, composed of raw vegetables and fruits, cold soups or even sorbets which will hydrate you at the same time. Forget red meats and grilled meats, whose proteins are particularly difficult for our body to digest. Another tip: do not drink sugary diuretic sodas or alcoholic drinks because they are dehydrating.
6. Open the windows as soon as it is cooler outside than inside
Keep windows and shutters closed during the day, especially in rooms that receive sunlight. Open them at night for drafts, only if the air outside is cooler than the air inside. The lowest temperatures are a few hours before sunrise.
7. Increase the humidity in your room and ventilate
You can place a bowl filled with ice water near your bed or choose to dry the laundry in your room. By humidifying the air, the feeling of heat will be more bearable. You can also use a fan to circulate the air, which will give you a feeling of freshness. Combine these two tips by placing the humidity source right in front of your fan. But don’t send the air flow directly towards you to avoid getting sick, which would still be a shame in such good weather.
