September 26, 2023

The Queens County Citizen

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Heat wave: Six tips for better sleep when it’s hot

Heat wave: Six tips for better sleep when it's hot

As a heat wave hits the province, many Quebecers are sleeping soundly, constantly tossing and turning the pillow on board to find a little freshness.

It’s a known fact: temperature plays an important role in sleep, according to it The Telegraph.

“At the beginning of the night, you need a temperature drop of 1°C to fall asleep. This decrease, along with the onset of darkness, tells the internal clock that night has begun. It stimulates the release of melatonin, the sleep hormone that helps you fall asleep,” says Dr.R Guy Meadows, co-founder and clinical director of the Sleep School app, says the ideal temperature for a bedroom is 16 or 17°C.

Here are some tips for sleeping well when it’s hot

1. Keep calm

The best way to sleep well in such a situation is to accept that it is hot and there is nothing you can do about it.

“Being lethargic and restless because you’re too hot will generate more heat in your body, keeping you awake longer. Stay cool by staying still and accepting the heat,” advises DeeR Meadows.

2. Prepare during the day

There are a few things you can do during the day to keep the night cool. First, closing the curtains to keep the bedroom warm from the sun can help you sleep better at night.

Then, not eating within two hours of bedtime can also help. In fact, eating before going to bed increases the body temperature, says the doctor.

3. Wear cotton pajamas or sleep naked

Natural fibers like cotton wick away sweat, providing freshness.

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“However, anything man-made or synthetic puts heat closer to your skin. And the same applies to bedding. So if I had a choice between cotton and nudity, I would choose cotton. But if you’re choosing between synthetic fibers and nudity, go for it,” says Deed says Alanna Hare, a private sleep consultant at the Royal Brompton Hospital The Telegraph.

4. Create a breeze

Keeping the window open or fan blowing the air will keep the room cool at night.

5. Prepare a cold water bottle

Placing a bottle of water in the fridge or freezer a few hours before bed can help you cool down while you sleep.

6. Avoid memory foam

Memory foam mattresses do not absorb or absorb moisture. Therefore, with this type of mattress, the body heats up more and sweats.