Contrary to popular belief, experts say we need to keep the windows closed all day to keep the house cool.
Met Office, the UK meteorological agency, warned that an unexpected heat wave would hit Europe and that some regions could reach 35 degrees towards the end of next week. After the warning, many of us struggle with the same question: How does it sleep in these temperatures?
According to Nerina Ramlakhan, Sleep specialist at Silentnight, the ideal sleeping temperature in the bedroom should be between 16 and 21 degrees. Your brain also needs to be cooler than other parts of your body.
1. Cool your cover
Put your bedspread in the freezer for a few minutes (by putting it in a plastic bag first). If you don’t have much space in your fridge or freezer, just putting your pillowcases and pajamas on will work.
2. Use the ice bag
Fill the inside of a hot water bag with ice water and place it on your body’s “cooling points gibi such as knees, ankles, wrists, neck, groin and elbows. Similarly, you can fill a hot water bag with cold water, throw it into the freezer and freeze it and take it with you when you lie down.
3. Moisturize your skin
If possible, moisten your body with an aloevera-based cream stored in the fridge before bedtime.
4. Spray yourself on water
Fill an empty perfume bottle with chilled water and keep it near your bed. Spray on your face, neck and knees to cool off.
5. Wear Cotton
Use cotton pajamas and thin, pure cotton sheets. High quality cotton products keep you cool thanks to their breathability and are the ideal bedding material for sleeping.
6. Reduce protein
Make sure you don’t consume too much protein. According to sleep expert Dave Gibson, protein can warm up your body by increasing your metabolic rate.
7. Use spices correctly
Eat spicy food, but at least three hours before bedtime. It helps to perspiration that will cool your body.
8. Don’t forget to exercise
Exercise in the morning instead of the evening to prevent your body from overheating.
9. Take a warm, not cold shower
Keep your evening shower warm to lower your body temperature. Do not take a shower with freezing cold water, as your body reacts to the sudden change in temperature by maintaining heat.
10. Do not open windows
Contrary to popular belief, Gibson says we need to keep the windows closed during the day to keep the house cooler. Keep the curtains closed.
11. Avoid electricity
Turn off all electrical appliances in the bedroom because they emit heat. Also close the sockets.
12. Do not cover your feet
Keep your feet cold by either removing them from the cover or resting them in an ice bag.
13. Invent the iced propeller
Leave a bucket of ice in front of the propeller to cool the air at night.
14. Consume water correctly
Drink water regularly all day long but don’t drink much at night. A glass of water to drink before going to bed will be enough for you during the night and will not cause you to get out of bed to go to the toilet.
15. Sleep single
Sleep separately from your partner. Two bodies means twice the body temperature!
16. Avoid sleeping upstairs
If the temperature rises, try to sleep on the lower floors.
17. Choose damp clothes
Sleep in cool, damp socks and even in a damp T-shirt.
18. Cool hands and feet
Wash your wrists and feet with cold water before going to bed.
19. Use Menthol
Dr. Ramlakhan recommends rubbing your forehead with a menthol stick if you wake up at night.
20. Treat it like a fever
Put a wet flannel cloth in the refrigerator about an hour before bedtime and place it on your forehead while you fall asleep.
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