Faced with the heat wave alert levels, it is important to know some tricks to sleep better and without air conditioning. In Catalonia high temperatures will reach up to 35 ° C in Miravet and Mollerussa. This is not the worst, but survive them in the torrid nights that are expected in the center of the city minimum temperatures reach 25 0 26 °C. In addition, tropical nights with minimum temperatures between 22 0 23 °C. At night, high temperatures prevent a good night’s sleep, which in turn makes it difficult to fall asleep and get a good night’s rest. It also causes problems for the physical and mental health of the individual. It is ideal to have air conditioning, this will help to improve sleep. But, as is well known not everyone has an air conditioner, hence here are some tricks that will help you get a good night’s sleep.
Choose pajamas made of natural fabrics such as cotton.
Knowing how to choose your pajamas is essential, ideally a natural fabric such as cotton. A natural fabric pajamas will help you to perspire much better, unlike synthetic ones. If the temperature is very high, it is best to sleep without anything, and that there is no one next to you, this will allow you to fall asleep.
Heat wave alert: Choose your dinner foods wisely
In addition to choosing comfortable clothes or sleeping without anything, it is essential to take into account the food you are going to choose for dinner. Bearing in mind that digestion increases body heat, therefore, during the summer period it is advisable to have dinner at least two hours before going to sleep. Of course, eat light food. In this way, you will achieve a rest if you do not have an air conditioner.
Taking a shower before going to bed
Surely, you are thinking that the shower should be with cold water, but, believe it or not, bathing with cold water will make the body want to compensate for the cold by raising the temperature. On the contrary, the best thing to do is to take a lukewarm shower.
Keep the room cool
It is very important to keep the room cool, this is a key factor to have an excellent and restful sleep. It is advisable to let the house cool down in the morning, before the sun rises and starts to itch.
Heat Wave Alert: Close Windows and Shutters
To prevent heat from accumulating, it is recommended to close the blinds and windows, so that the rooms are kept in semi-darkness and there is no possibility of heat build-up.
Place a bowl with ice and salt in the fan.
If you use the fan to sleep, it is recommended that you place a bowl with ice and salt on the blades, you will notice how the room will cool down very quickly.
Cools the sheets
If what you are looking for is much more freshness, you can also put the sheets in a bag and put them in the freezer or put some ice packs with ice and put the sheets in it. This effect lasts about 20 minutes, which is the time you may need to fall asleep after a torrid night.
Sleeps on the floor or in lower places.
Heat tends to rise, so sleeping on the floor may be cooler than in a raised bed. On the hottest nights you can sleep in a basement if you have one.
Heat wave alert: avoid using electronic devices
Electronic devices can generate heat, so try to turn them off or keep them out of the bedroom before bedtime.
Hydration during the day
Drink enough water during the day, this will help the body stay hydrated. However, avoid drinking large amounts just before bedtime so as not to interrupt your sleep with trips to the bathroom.
Heat wave alert: use cold hot water bottles
It is recommended to fill a hot water bottle with cold water in bed before going to sleep. You can hug it like a pillow or place it at your feet. You can also place a frozen bottle on the bed. As you can see, due to this heat wave alert it is advisable to take into account the tricks to sleep better and without air conditioning. Facing a heat wave without air conditioning can be a challenge, but with these tricks you will be able to stay cool and sleep better. Keep your environment as cool as possible, hydrate properly and use natural methods to lower the temperature. Follow these tips so you can enjoy more pleasant summer nights and get a good night’s rest.
