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Struggling to sleep in the heat?

Almost a third of people (62%) say they have difficulty sleeping in very hot weather. Even if they use a fan, there seems to be very little difference, just circulating the hot air.

Here are some tips to help you sleep in the heat.

While it is tempting to leave windows open during the day, it is far better to keep both windows and curtains closed and only open them at night. Maybe put a damp towel on the curtain track and let it act as a filter for the incoming air.

In winter it is good to be cozy and warm, but the hot feet of summer can prevent us from relaxing and falling asleep. Avoid taking a cold shower as it wakes you up. Instead, let a warm shower wash away the day’s grime. Once in bed, wear a cold flannel under your feet or on your forehead.

Sleeping naked may seem like a good idea, but when it’s so hot, it’s best to sleep in cotton pajamas. They keep you cooler and absorb perspiration. Also, might you prefer to sleep alone in this weather, as having another overheated body too close can inhibit sleep?

We are all encouraged to exercise but, while it’s so hot, let’s avoid having too much energy for an hour or two before going to bed. A nice night walk or some gentle yoga is a more beneficial way to relax.

Stay hydrated; Drink plenty of water throughout the day, as dehydration can make it difficult to get good quality sleep in the heat. And keep caffeine, alcohol, sugar, and refined carbohydrates to a minimum.

When it’s really hot, some people like to put the sheets in a sealed plastic bag in the freezer. That way they cool down without getting wet.

Essential oils, relaxing music, perhaps safely lit candles, all can contribute to a better night’s sleep in the heat.

Babies and toddlers

They should be kept out of direct sunlight, certainly between 11 a.m. M. And 3 p.m. M. When they are young, their skin produces only a little melanin, the pigment that gives them some protection against sunlight.

Use factor 30 sunscreen and apply it generously, especially if children are being supervised while playing in the ocean or in a paddling pool. Use an umbrella or umbrella if they are in a stroller or else a wide-brimmed hat with a long flap at the back.

Staying hydrated is important for children. Give them plenty of fluids; a little chilled boiled water, ice candies made with boiled water or well diluted fruit juice.

Children sleep best when the bedroom temperature is 16-20 C, so keep your bedroom windows and blinds closed during the day and use a fan to circulate the air. Maybe keep nightwear to a minimum; maybe a diaper and a single, well-secured sheet.

Give children a cool bath before bed.

These are all ways to help you and your child get a better night’s sleep in the heat.

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