Summer night, the thermometer is well over 21º and you can’t sleep a wink, you toss and turn in bed and nothing, impossible to fall asleep. Surely this situation sounds familiar, you may even be living it right now and you’ve come here looking for the solution, and is that our sleep is conditioned by many factors and heat is one of the most important. We tell you why you do not get sleep if it is hot and some tricks to combat it.

While we are sleeping, the body experiences temperature changes, for example, during the deep sleep phase (REM) is when the body decreases more degrees and adjusts to the environment.

After light, temperature is the most important factor in getting to sleep. That’s why it’s important to take care of some details, especially in summer, to prevent the heat from keeping you awake. Here are some of the tricks to sleep better in summer:

• Keep the room cool.

This will be a task that will start in the morning. The best way to achieve this is to ventilate the room for five minutes and then close it with blinds or curtains that do not let in daylight. This way, when the sun starts to set in the afternoon, you should open everything up again to create a somewhat less torrid air flow.

• Lightweight bedding and pajamas

Bed linen and pajamas have a direct influence on rest, the best option is to opt for thin fabrics and breathable materials, such as cotton or linen, which will help the body maintain a cool temperature and improve rest.

• Exercise at least 2 hours before going to sleep

Physical exercise can cause the body temperature to rise, interfering with rest. If you are going to practice it, make sure it is at least 2 hours before going to bed.

• Taking a shower can help

A shower before going to sleep is a good idea to have a better rest. Doing it with slightly cold water, instead of ice cold, makes us feel less hot when we lie down in bed.

• Stay well hydrated

Hydration is essential to keep the body cool, if the body has water reserves it can sweat to regulate its temperature, which is the real function of sweating. Do not forget to drink at least two liters of water a day, to achieve this you can accompany the water with cold soups, juices, cold infusions … but do not overdo it before going to sleep or you will have to get up in the middle of the night to the bathroom.