Tips for Good Sleep Despite Hot Summer Nights

Good sleep is extremely important for our well-being. While we sleep, our muscles, cells, and immune system regenerate. People who sleep well are more emotionally balanced and can concentrate better. Healthy sleep also promotes metabolism and regulates the feeling of hunger. And even beauty sleep is not a myth, because while we dream, the skin regenerates, making us look fresher and healthier.

One in four Austrians complains about sleep problems

In Austria, 23 percent complain about not sleeping well. One in ten respondents (13 percent) sleeps restlessly and wakes up frequently at night. And eleven percent report having problems falling asleep and staying asleep. This is the result of a Vorwerk study recently conducted by TQS among 1,500 people living in Austria. Especially in the hot season, the proportion of people with sleep problems could increase further. Appropriately, Vorwerk Austria offers tips for better sleep in the summer and has developed the "KLAR" formula.

How to fall asleep and stay asleep well in the summer

K for Cooling

People sleep best at an ambient temperature of 16 to 20 degrees Celsius. Therefore, the bedroom should be ventilated before going to bed to cool the air. During the day, windows and curtains should remain closed to prevent the room from heating up. If possible, cross-ventilation can create a good draft and thus air circulation that has a cooling effect. Those without air conditioning can help themselves on particularly hot nights with a bowl of ice cubes - placed in front of a fan, the DIY air conditioner cools the room. Cooling packs or a hot water bottle with cold water can also make the sleeping area pleasantly temperate. A lukewarm shower helps regulate body temperature before going to sleep. On the other hand, a cold shower is generally not a good idea: cold water constricts blood vessels, which inhibits the body's heat release. The body reacts to the supposed refreshment with countermeasures and boosts internal heat production.

L for Lightness

To make the journey to the land of dreams as easy as possible, those falling asleep should leave all heaviness behind. Therefore, heavy meals in the evening are not a good idea. Hearty meals burden the body, especially in the heat. Easily digestible foods like steamed vegetables, soups, or lean fish help with temperature regulation. Lightness also applies to bedding and clothing: Bedding and pajamas made from breathable materials like cotton or linen have a cooling function and are the right choice, especially in summer. Curtains are an exception to this rule: Blackout curtains or sleep masks block out disturbing light sources and promote healthy sleep.

A for Switching Off

Switching off is meant literally and refers to both mentally winding down and actually turning off work devices. Company laptops and phones take a break in the evening. If you don't want to turn off your personal smartphone in the evening, you should at least switch to night mode and avoid activating scrolling through social media. A conscious end to the day helps with mental winding down. Sleep-promoting evening rituals include reading, meditating, gentle stretching, a walk with or without a dog. Exercise is, of course, important – however, those who exhaust themselves with an intense session in the evening will not become tired, but awake. Intense exercise gets the circulation going, raises the pulse, increases body temperature, and releases activating hormones like adrenaline and cortisol. Gentle and calm evening habits bring peace to the mind and body, promote inner balance, and help with falling asleep peacefully.

R for Routine

After sleep is before sleep, and preparation for nighttime rest doesn't just begin in the evening. Routines help prepare the body for bedtime. Especially in summer, the body should be provided with enough fluids. It's best to drink throughout the day and not just before going to bed to avoid nighttime trips to the bathroom. The evening routine should exclude the glass of honor, especially if it contains alcohol. Alcohol is not suitable as a nightcap but rather disrupts sleep phases. Even though it initially has a calming effect and makes falling asleep easier, it becomes a problem at night: Alcohol shortens or suppresses REM sleep phases, has a dehydrating effect, and increases snoring. By the way, the human body thrives on rhythm. Going to bed at the same time every night gets the body used to the routine and leads to better sleep in the long run. And last but not least: the routine should also include vacuuming the mattress at least once a month. A clean mattress contributes to a healthier room climate and improves sleep quality.

(Red)

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