How to sleep well in hot weather, according to sleep scientists

The weather was finally warm and the roads were burning.

But can hot weather confuse your sleep patterns?

Temperatures in London on Friday can even reach 32°C, which sounds like a dream.

After all, the heat means a lazy night in the beer garden, cut off with a knitted vest and floaty midi dress.

But that also means something else.

No, there is no chub rub.

And no, the lack of air conditioning in the UK (well, that too).

But the hot nights that leave us fall, whirlwinds and relief want it.

When the weather wraps up over the weekend, you’re probably already thinking about how you can sleep comfortably to cool off the next day.

But fear not, as there are some tips that will help you sleep better on the hottest nights ever.

Good sleep is important for a variety of reasons, including maintaining a healthy immune system, productivity, alertness, and vitality.

When it’s hot at night, you can spin more than you sleep. In short, you will lose all these important Zzzzz’s.

Fortunately, Savoir Beds’ in-house sleep expert Dr. Rebecca Robbins, Introductory Sleep Scientist, shared her experience on how to get a good night’s sleep in hot weather.

avoid caffeine

Dr. Rebecca states that good sleep begins as soon as you wake up in the morning.

“What we do during the day or do nothing is important for sleeping at night,” he said.

Monitor your caffeine intake throughout the day.

“If you want to go to bed from 10 am to 11 pm, you shouldn’t have more than two cups of coffee or caffeine after 2 pm.”

So if you’re like me, you’ll have to say goodbye to cold coffee at night.

Participate before bed

Time appears to be a social construction, as the days are long and the nights are bright. That is, throw all the routines out the window.

However, having a solid routine can really have a positive effect on the quality of our sleep.

Consistency is key because Dr. Rebecca encourages all of us to go to bed at the same time every night and wake up at the same time every morning.

“The reason is the natural circadian rhythm, our body’s 24-hour internal clock that controls the timing of all of the body’s organ systems and processes, allowing the body to function rather than fight. Because I do,” He says.

“If you follow the schedule, our bodies will know when to wait to sleep and wake up.

“If you’re more than an hour away from your normal time, you’ll actually have jet-lag-like symptoms in your brain.”

exercise over time

“People who exercise regularly can sleep well,” says Dr. Rebecca.

Ensuring perfect exercise throughout the day is a sure way to ensure you get a good night’s sleep.

Doing 30 minutes of exercise a day, having fun and promoting sweating, you can have a really restful night.

manage your stress

Relieving stress allows us to think better. This means that you can get rid of stress more easily and sleep better.

Stress is all around us, but it is how we react to stressful experiences that determines whether it has a negative impact on our lives.

“Consider starting a short-term mental practice in the evening to relieve tension and stress,” explains Dr. Rebecca.

Meditating every night is not only a great way to relieve stress, but it’s also a great way to listen to relaxing music, read good books, and write magazines.

Eat well and plan mealtimes

Food is related to our sleep, so it is important to eat well in order to sleep well.

“Ideally, eat a hearty breakfast, lunch, and light dinner,” advises Dr. Rebecca.

“Overeating and eating close to the bed can interfere with our ability to sleep.

Try to eat your last meal at least 2 hours before bedtime. Then switch to calming herbal teas.

Upgrade your sleeping environment

It is very important to ensure that there is a quiet altar to sleep on.

Having a booster mattress available throughout the season is an important aspect of sleep, especially in the summer.

Dr. Rebecca explains that non-slip mattresses or mattresses that retain heat limit the quality of sleep.

Just like a mattress, look at bedding and bedding to make sure they are light and breathable.

Dr. Rebecca also makes sure her bedroom is essential as she can close the curtains and be completely dark when trying to sleep.

“While bright light wakes us up, darkness allows the sleep hormone melatonin to be released in the brain,” he explains.

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