PREPARE FOR HEAT
First of all, there are a few things you can pay attention to during the day.
- Keep the sun's rays out. To limit the heat inside your home, it is best to keep windows and curtains closed during the day.
- If you go to the gym, don't do that just before you go to sleep, but leave a few hours in between. Exercise increases your body temperature. This makes it even more difficult to fall asleep during a heat wave.
- Drink plenty of water all day long. After all, your body needs moisture to dissipate heat.
- Eat light meals in the afternoon as well as in the evening. Avoid stews, oven dishes, etc. In order to process heavy meals, your body produces more heat.
ADJUST YOUR SLEEPING RITUAL
Take a lukewarm shower before bedtime. A cold shower makes no sense. Your body heat even goes up to compensate for the ( too) low temperature of the water.
Lie as low to the ground as possible. Heat rises, so in principle the basement floor will feel the coolest. Of course, sleeping on the bedroom floor is sufficient.
Sleep naked: no sticky sleeping clothes and maximum ventilation. It can only help. If you still like to put something on, put on thin cotton pyjamas.
TIPS FOR COOLING OFF
If you think your normal down is too warm, choose a summer duvet. This blanket is made from 100% goose down but it feels even lighter and regulates both moisture and warmth extra well. To sweat less at night, it is best to sleep in cotton sheets and duvet covers. Synthetic fabrics don't allow the skin to breathe enough and feel sticky.
Want to cool down at night? Let lukewarm water flow over your wrists, arms and ankles. These are the parts of your body that warm up the quickest. Or wrap some ice cubes in a towel and put it on your forehead or neck.
WINDOWS OPEN OR CLOSE IN CASE OF HEAT WAVE
The usefulness of sleeping with the windows open at night is a subject of discussion. On the one hand, it can help if you open the windows at the front and back of your house. Then the air can circulate. On the other hand, during a heat wave, even the wind is warm and will therefore not really provide cooling.
An alternative is placing a ventilator along your bed, if you can stand the noise. The fresh air makes the night more pleasant.
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