You are rolling back and forth for the hundredth time. Cover yourself, cover up. You turn the pillow, open the window, drink some water, and get up again. Good sleep looks different.
Yes, with the rising temperatures for many also sleep problems arise again. Every night one rolls through hot sheets and feels in the morning knocked out. At least since I live in a attic floor apartment, I know what that means.
For a long time I was looking for the right tips and tricks, how to sleep well despite the heat. Starting with the pyjamas from the fridge, over cold showers to drinking huge amounts of water. Unfortunately nothing helped. The cold pyjamas and the refreshing shower were pleasant at first, but afterwards it was even hotter. Well, and plenty of water is good, but so close to sleep rather less good. There is a night-walk pre-programmed.
But what really helps? How can you sleep relaxed?
5 Tips for a Better Sleep in Summer
1. The bedding
The right bedding can quickly alleviate the biggest complaints, because with the right summer blanket and a breathing-active mattress you are already well set up. Also a good pillow can promote good sleep. But what is the right choice here?
It should be comfortable, absorbent and breathable. It should adapt to your body, not too soft and not too hard.
In hot summer nights you sweat almost half a liter. Cotton fabrics are not only absorbent and breathable, but also pleasantly cool on the skin. Of course it is even better if you can clean not only the bed sheet, but also the mattress cover from time to time. Quite a lot of demands – now you just have to find a mattress, which fulfills them all.
I’ve already found it: the Bruno Bett mattress. With its stylish look, the removable cotton cover and the breathable latex layer, it is perfect for me.
The lighter the blanket the better. Maybe you’re wondering why you can’t sleep without it. Even if you don’t notice it, your bedroom cools down more and more. Through a light natural draft and your sweat, you can catch a cold so quickly.
So rather take a thin, breathable blanket that does not store your body heat. For example, the bed blankets made by Bruno Bett provide optimal climate control for a relaxed sleep. The down-feather mixture transports moisture outwards.
Just like the mattress and the duvet, the pillow should also absorbent and breathable. The best is a cotton body. The cushions by Bruno Bett offer not only a good climate control, but also an optimal humidity regulation offered through their down-feather mixture.
2. The laundry
After the bedding the clothes is the most important point. Sleeping naked sounds tempting, but is anything but recommendable. Here the same applies as with the bedspread. At night, the room is even cooler and without clothes you can quickly catch a cold. Instead, you should opt for thin and wide clothing. Many people even swear by functional lingerie, since this actively draws heat and moisture away from the body.
3. The ventilation
Since you probably have no air conditioning at home, you should keep the windows closed from morning to night. Cross ventilation just before the sleep or directly after getting up is best. Of course, you can leave the window tilted during sleep. However, then the room door should be closed, otherwise you’ll catch a cold.;)
If you prefer a fan, that’s a good idea too, but don’t put him in your direction!
4. The refreshment
The bed is ready, the window is open, now there is just missing a nice, cold shower. Stop! A cold shower may be pleasant and refreshing for the moment, but will not bring you anything later on. All the vessels are contracted by the cold. As a result, the heat can no longer be transported well from the body. In addition, the body tends to counter-reactions: outside it’s cold, so I have to heat from the inside. Instead, try a lukewarm shower or a hot and cold shower.
You can choose a cooling body cream for your skin. Even wet hair can provide the necessary cold.
5. The relaxation
Do not force sleep. The longer you roll around, the more annoyed you are. Focus instead on something else, beautiful. I love to listen to a radio play. So I can close my eyes and relax. I often fall asleep during the radio play.
If it does not work so quickly, I am at least distracted and do not annoy me that I turn to the 100th time and it is so hot. If you think now, radio plays are only for children, then you do not know audible yet. Whether on mobile, laptop or on your tablet, audible is available everywhere.
The murderer on the track or with the hobbit on journeys, laughing or tense, English or German, factual or epic – yes you can actually find all this at audible!
You want something exciting? No problem! With the great selection of thrillers you will find something.
You want to learn something new when you fall asleep? No problem! Everything from history through business to philosophy is available.
You want to dream of the future? No problem! With all the science fiction books is certainly something you like.
Yes, and sometimes I have to be a child again … some magic to fall asleep with Harry Potter has also never hurt
You know someone who has sleep problems? Then just share this post with him or her.
* This blogpost has been created in loving cooperation with Bruno Bett and audible.