With the arrival of summer and rising temperatures, sleeping well at night becomes a challenge for many people. Excessive heat can affect sleep quality, causing insomnia, nighttime awakenings and unrefreshing rest.
What habits help you sleep better in the heat? At CreuBlanca we offer some practical tips to sleep better in summer, fight nighttime heat and improve your rest even during the hottest nights.
Keep the room cool
Ventilate the room at night and keep the blinds or curtains closed during the day to prevent heat from entering and accumulating in the room. If possible, use a fan or air conditioning to keep the bedroom cool and improve nighttime rest, adjusting the temperature so it’s not too cold to avoid colds or muscle discomfort. This measure is essential if you want to sleep well in summer and minimize the impact of heat-related insomnia.
Use light bedding
Choose cotton or linen sheets, breathable materials that help maintain an appropriate body temperature while you sleep. Avoid thick blankets or duvets and opt for light and comfortable pajamas that make it easier to sleep in the heat and contribute to more restorative sleep during summer nights.
Stay well hydrated throughout the day
Drink enough water during the day to prevent dehydration and nighttime discomfort, factors that can worsen heat-related insomnia. Avoid alcoholic or caffeinated drinks before going to bed, as they stimulate the nervous system, can disturb sleep and increase the feeling of body heat.
Cool your body before sleeping
Taking a lukewarm shower or refreshing your skin with a damp cloth before bed can help lower your body temperature and promote rest. You can also place an ice pack or a bottle of cold water near the bed to keep the environment cooler and make sleeping in the heat more bearable.
Adjust your schedules and routines
Try to go to bed and wake up at the same time every day, even in summer, to regulate your sleep cycle. Avoid intense physical activity or heavy meals just before going to bed, as they raise body temperature and can cause insomnia or nighttime awakenings. Keeping consistent routines will help you sleep better even when it’s hot and enjoy more restorative rest.
Consult with sleep medicine specialists
At CreuBlanca we help you take care of your sleep and your health. If sleep problems persist or you notice that the heat is affecting your health, at CreuBlanca we have sleep medicine and general health specialists who can help you find the most suitable solution for you.