It's that time of year again, summer shines in its full glory and the temperatures continue to rise. But with the summer heat comes the nightly drama. Statistically, one in three cannot sleep in the heat. Many toss and turn and find the nightly temperatures unbearable. But nothing is more important than a healthy and restful sleep in order to start work safely and cheerfully the next day full of strength and zest for action. The protection professionals have summarized the most important tips to cool down nightly sleep. Because a restful sleep ensures a clear head and thus more safety in everyday life.
I can't sleep, I'm too hot...
Every night around 9 p.m., melatonin levels rise and are highest between 2 and 4 a.m. As a result, you sleep deeper and more restfully. It then drops again to be almost completely lowered around 9 a.m. so that you can wake up refreshed. Why does our body sweat at all when we are actually sleeping? Quite simply, at a room temperature between 16 and 23 degrees, the blood vessels change in size. The higher the temperature, the larger the blood vessels and therefore more sweat production to keep the body's core temperature at 36°. The release of the sleep hormone melatonin also changes and thus the depth of sleep. This significantly changes the sleeping behavior and thus leads to a lack of concentration and sharply decreasing performance the next day. Some people even become nervous or hyperactive.
A cool indoor climate despite the heat
If the room is too hot, then you simply don't sleep as well as in cooled rooms. The security professionals have a few good tips and tricks on how to get the room cool with simple means without buying a lot of technical and expensive aids. Not everyone has the space for an air conditioner or is allowed to install it. Others can't sleep while the air conditioning is whirring. With these simple tips and tricks, everyone can make a hot night more bearable and noticeably improve the indoor climate.
- The bedroom on the sunny side? Always draw the curtains!
- Hang a wet towel in front of the open window in case a breeze blows.
- Use a thin sheet to cover to prevent drafts.
- Sleep in breathable clothing, never without clothing.
- Hang a towel soaked in water over a chair.
Ultimate tip: Place a bucket of water in front of a fan. Evaporative cooling cools down the room as a whole and also increases humidity on hot and dry summer days. This keeps the bedroom much cooler than other rooms.
A cool "head" despite the heat
Of course, you heat up throughout the day. Everyone knows it, the burning sun on your neck and it's bedtime again. This means quickly cooling down the body so that sleeping is restful despite the heat. There are some home remedies, but the protection professionals have also summarized the best tips here.
- Place the nightwear in a sealable bag in the refrigerator during the day.
- Before sleeping, shower briefly with lukewarm water. In this way, the vessels of the skin open and you cool down.
- Simply place a damp and cold cloth on your forehead before going to bed
- Fill a hot water bottle with cold water, put it briefly in the refrigerator if necessary and deposit it at the foot of the bed.
- Wipe the arms and legs briefly with a damp and lukewarm cloth.
Now the protection professionals wish everyone a restful sleep, despite the heat and sultry summer nights.
How to protect yourself well from the summer heat during the day, the protection professionals explain in the blog post about >> Cooling clothing << .