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Sleep in spite of the heat: With these tips you can find peace on hot summer nights

2020-08-11T15:43:40.952Z


The heat at night troubles millions of Germans. You roll around in bed and wake up exhausted in the morning. There are simple tips on how to sleep better despite tropical summer nights - and start the day relaxed.


The heat at night troubles millions of Germans. You roll around in bed and wake up exhausted in the morning. There are simple tips on how to sleep better despite tropical summer nights - and start the day relaxed.

  • The heat at night troubles millions of Germans.
  • You cannot fall asleep and roll over.
  • There are simple tips on how to sleep better despite the heat.

Hamm - sun, outdoor pool, beer garden - nothing is more beautiful than midsummer . But only until the night comes. Then the time of suffering begins for many people. Every third person sleeps worse than usual in summer . Anyone who has tossed around in the sheets for half the night wakes up exhausted. But that need not be. There are simple tips to find peace , writes wa.de *.

Millions of Germans know this: the greater the summer heat was during the day, the nicer it is when it cools off in the evening and there is a light wind. The recovery does not last long, however, because at some point there will be time to sleep - but the thermometer still shows well over 20 degrees . Meteorologists speak of a tropical night when the temperature does not drop below 20 degrees * between 6 p.m. and 6 a.m.

AgeSleep requirement in hours per day
0 - 3 months14-17
4-11 months12-15
1 - 2 years11-14
3 - 5 years10-13
6 - 13 years9-11
14-17 years8-10
18-64 years7 - 9
over 64 years7 - 8

Sleep in spite of the heat: simple tips for hot summer nights

For many, an ordeal then begins, because sleep is out of the question. They roll around restlessly, kick away the covers in annoyance, the sweat sticks clothes and bodies together. If a mosquito buzzes in the room, it's all over with sleep. At some point they go to sleep after all - just before the alarm clock rattles.

Most people find 18 degrees to be the optimal temperature for calming down. With the right preparation, bedroom and bodies can sufficiently cool to even despite the heat at night to sleep. These simple tips will help you sleep in the heat.

Sleep in spite of the heat - Tip 1: Close the window during the day and open it at night

If you want to sleep at night despite the summer heat, you should prepare well. When the sun is shining on the windows , the room warms up, especially if the window faces south. So: close and cover windows during the day - with blinds, shutters or curtains. This is how it stays coolest. Those who like it more complex and thorough can buy self-adhesive aluminum foil and attach it to the outside of the window. It not only makes you dark, but also reflects the sun's rays and thus weakens the heating in the room. It is best to ventilate in the morning or open the window late at night when it has cooled down a bit outside.

Sleep in spite of the heat - Tip 2: take a lukewarm shower

Taking a shower right before bed also helps. However, one should resist the temptation to stand under ice-cold water . The cold causes the pores to contract, which is why the skin is less able to give off heat. A lukewarm or warm shower is better . It is refreshing to hold wrists and feet under cool water afterwards.

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Warning of "extreme heat" in North Rhine-Westphalia: In our tips, we reveal how you can still find sleep at night.

© picture alliance / Karl-Josef Hildenbrand / dpa

Sleep in spite of the heat - tip 3: drink right, eat right

If the night is very hot, the body sweats - so drink enough ! But the right thing. Despite the heat, you should avoid an ice-cold beer or chilled lemonade in the evening, but rather drink something warm . The reason: the body has to use energy to bring cold things to body temperature, and as a result sweats more. If someone comes up with the idea that even a warm beer is preferable to warm tea: Better not, because alcohol drives the heat generation in the body . In addition: Those who drink alcohol may fall asleep easier, but not through. Sleep more superficial and restless.

Don't eat anything too late in the evening - and above all: not too heavy. If you want to get a good sleep, avoid large amounts of raw vegetables and fruit as well as sweets, caffeinated drinks and alcohol . All of this occupies the body for a long time and in the worst case even turns it on - not only in heat. Steamed, boiled or fried vegetables are ideal .

Sleep in spite of the heat - Tip 4: Exercise, yes, but right

Exercise is a sleep accelerator at the right time. But it should be over no later than two hours before going to bed . Otherwise the cycle has too little rest. And, very important: Please do not exercise in the blazing heat of the sun. Here we have collected tips for jogging in hot weather.

Sleep in spite of the heat - Tip 5: Wear little clothing, but do not sleep without clothes

The right lingerie increased the chance of better sleep in the heat. Pack cotton clothes in a plastic bag and place in the refrigerator two hours before bed . That refreshes. You shouldn't necessarily sleep without clothes. If air from the open window brushes your sweaty skin, there is a risk of tension. Therefore you should cover yourself despite the heat, at least with a cotton sheet . Like a pillow, this can also be packed beforehand and placed in the refrigerator. If that's not enough, you can put sweatbands and headbands in the freezer and put them on to sleep. If necessary, a simple atomizer bottle can also be used to spray the bedding.

Sleep in spite of the heat - tip 6: hang up wet things in the bedroom

Those who dry their laundry in the apartment can perfectly combine the necessary with the useful and hang up their freshly washed clothes in the bedroom overnight . They remove heat from the environment through evaporation. If you don't have fresh laundry, you wet a bed sheet and hang it in front of the open window.

In today's #ThemaDesTages you can find out which places in Germany were the driest, warmest and sunniest in July 2020: https://t.co/fbjDO5qy1C / V pic.twitter.com/jjIWO7zNhO

- DWD (@DWD_presse) August 2, 2020

Sleep in spite of the heat - Tip 7: Beware of air conditioning and fans

On air conditioning or a too strong set fan it is better to do without during the night. The cold air can lead to tension. Sometimes you even freeze in the second part of the night when the devices are running. They also make noise. People who suffer from asthma, hay fever or house dust allergy , for example , should definitely do without a fan, because the breeze stirs up dust and pollen in the room.

Sleep in spite of the heat - Tip 8: If nothing helps, stay cool!

If you follow all the tips, you have a better chance of sleeping in the heat at night. They do not offer a guarantee. If you roll around in bed for a long time, you shouldn't force sleep. Simply turn on the light, read or listen to music until it comes by itself. But: hands off your smartphone - at least as long as the blue filter is not activated. The blue light simulates daylight and keeps you awake. - * wa.de is part of the Ippen-Digital network.

List of rubric lists: © picture alliance / Karl-Josef Hildenbrand / dpa

Source: merkur

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