The ideal option is to install an air conditioner at home. With its help, you can create an optimal microclimate, live peacefully, sleep, and enjoy the summer. If you do not have an air conditioner yet, we recommend cooling down and creating comfort in other available ways.
Make sure that all heat sources such as heated towel rails, heated floors are turned off.
Limit the amount of heat and bright light from outside. If the windows face the sunny side, you can hide from the scorching rays behind thick curtains or light-proof screens. Create artificial darkness as evening approaches.
Ventilate the room. Open the windows all night, arrange cross-ventilation. The more air in the bedroom, the better you will feel and the easier it will be to fall asleep.
Choose bed linen made of natural fabrics. Cotton and linen create a feeling of coolness on body surface. If you are “hot from the bed”, despite natural linen, check the mattress upholstery or a protecting cover on it. Perhaps the upholstery is made of synthetics or the waterproof cover does not breathe at all. In this case, it is worth adding a thick topper (bedcover) made of natural fabrics to the mattress; it will not allow the synthetic mattress to heat you from below.
Now the most non-obvious advice: a few minutes before bed, you need to take a hot (not warm, but hot) shower for five to seven minutes. You will artificially overheat, and in response to this effect, thermoregulation mechanisms will actively start, which will begin to bring the temperature back to normal. The body temperature will drop about half a degree lower than usual. This is enough to initiate the process of sleep onset.
Summer sleep can be interfered with by seasonal factors. First of all, this is heat and early dawns. Light affects the retina of the eye even through closed eyelids, signaling the brain that morning has come. But if the dawns wake you up earlier than usual, and you feel good during the day, you should not try to artificially prolong your sleep. A slight physiological decrease in the need for sleep in the summer is normal.
Source: https://style.rbc.ru/health/60d5b97a9a7947921473b6ff
Photo is from open sources.
