Sleep inside Hot summer A few months can be a struggle for some.
The body needs to be cooled for optimal rest, so what is the best way to take advantage of it? good night What about during extreme heat?
Dr. Michael Gradisal, head of sleep science for Australia’s sleep app, shared some tips with Fox News Digital.
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Experts say the body naturally releases heat from its hands, feet and face.
If the environment is too warm, the body cannot effectively vent the heat, making it even more difficult to fall and stay asleep.
“Overheating at night disrupts sleep in the form of more frequent wake-up, night sweats, and/or reduced Sleep quality” Gladisar said.
“And for those who already suffer from anti-mination or insomnia, high nighttime temperatures add stressors and are even more likely to struggle to wake up and drift away again.”
This could lead to fragmented sleep and wobbling mornings, he warned.
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To improve your sleep quality despite the heat, Gradisar provided the following guidance:
To keep the room fully regulated for sleep, Gradisar suggested opening the windows early in the evening to infuse cold air and closing before bed to reduce noise.
“Be sure to keep your bedroom cool, dark and quiet,” he advised.
According to Gradisar, circulating the air using a fan or air conditioner supports heat transfer from the body and prevents night sweats.
Drinking water is great for internal hydration on hot nights, but Gradisar also suggested going for a cool shower or bath before bedtime, or for an evening swim.
Soaking in cold water helps lower the body’s core temperature, he said.
If the bedding gets too warm, experts suggested removing the blanket for 30-60 seconds, then cool and then recover.
When sleeping with your partner, sharing the same duvet or blanket means sharing each other’s body heat.
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Gradisar recommended it with Scandinavians in mind How to sleepcouples use separate duvets to avoid sharing too much heat.
Experts also urged caution when using cooling blankets, as “the scientific evidence of its effectiveness is small.”
Wearing breathable pajamas and using natural “hot” bedding will help keep you cool, he said.
Drink even calmly The amount of alcohol According to Gradisar, there is a greater chance that you will wake up at night before going to bed.
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Research has also shown that alcohol intake can speed up your heart rate, enlarge your blood vessels, provide initial warmth to the skin, and impair the body’s ability to regulate body temperature.
