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Tips for better sleep in unbearable heat - Coggle Diagram
Tips for better sleep in unbearable heat
The importance of temperature
Cool/normal environment
Before bedtime the body temperature drops below the average 37 degrees Celsius.
After falling asleep the body temperature drops one to two degrees more.
Too hot environment
The body struggles to drop its temperature
Struggle of falling asleep
Poor sleep
For a good night sleep try to keep the room temperature around 15-20 degrees Celsius
Prepare your home
Keep sunlight and heat outside
Keep windows and curtains closed during the hottest hours
Create a draft
After the hottest hours
Open doors and windows
Turn on the fans
Avoid creating heat
Avoid the use of ovens and stoves
Cook meals in the microwave as much as possible
Check and clean all the vents on all the electronics
Make sure that the laundry dryer is not overheating while drying the laundry
Before bedtime try these before turning on the AC
Hydration
When the body is not able to cool down, it starts to sweat
Make sure to grind plenty of liquids before going to bed
Keep extra liquids on your nightstand
Avoid cold showers
Redirects blood flow to the core
Prevents heat loss
You feel hot after the shower
Wakes you up and makes it harder to fall asleep
Sleep lower
Hot air rises so it is cooler the lower you are
Try sleepin in the lower levels of the house
Change to moisture-wicking fabrics
Natural, breathable fabrics like cotton, linen, silk or bamboo
The less synthetic fibers like polyester they have the better
For clothes as well as sheets, comforters and mattress covers
Prevents excess sweat
Keep the air moving
Open the windows
Keep ceiling fans rotating
Avoid extra heat from pets and partners
Try sleeping in separate rooms with your partner or your pet.
Keep a good distance between your and your partner or pet
Try cooling yourself down
Try using a moist towel or a cold compress in a towel
Fill a hot water bottle with cold water
Try some of the cooling tech
Special mattresses and pillows
Keeps the bed cool
Provides better sleep