It is important to get a good night's sleep.It's a common problem, and one that can cause restless legs or sleep loss.You can sleep better if you follow a few tricks and tips.
Step 1: You can use air conditioning.
If you have an air conditioner, use it to keep your room cool.A portable window unit or central air will do the trick.The ideal sleeping temperature for most people is between 60 and 70 F.It's a little cooler at night.If you like to keep your home warm during the day, adjust the temperature at night to make it cooler.Don't forget to set your thermostat so that it adjusts to a warmer temperature when you wake up in the morning.
Step 2: Fans can be used.
A fan is the next best option if you don't have air conditioning.You can pull hot air away from you with a fan, create a cross breeze and increase circulation.If you own a ceiling fan, set it so that the blades turn clockwise.This will help pull the hot air away from your bed.Put a box fan in an open window if it's cooler outside than in your room.If you have two windows on opposite walls, multiple fans can be used to create a nice cross breeze.A pile of ice cubes can be placed in front of a fan to create an old school air conditioner.Make sure to use a large bowl or pan so that the water has a place to go when the ice is gone.
Step 3: Don't let the sun out.
Keep your blinds closed on hot days to keep your bedroom cool.When it's time for bed, a dark room will be much cooler.If the sun makes your room unbearably hot in the summer, thermal blinds or shades might be a good investment.They will help prevent drafts in the winter.You might want to consider planting trees near your bedroom windows to give yourself some shade.
Step 4: Sleep upstairs.
The second floor of your home is usually warmer than the first floor.If you live in a two story house and you can't get your second floor bedroom cool enough on hot nights, consider setting up a sleeping area on the main level.
Step 5: Make sure your covers are adjusted.
It's possible to use the same quilt or comforter year-round.If you find yourself waking up hot when you sleep, your covers may be too heavy.
Step 6: You should change your sheets.
The heat in the bed with you can be caused by the fabrics that don't breath.Use cotton sheets instead of these materials.They will allow better circulation, which will help cool you off.
Step 7: You need to change your pillow.
Down pillows can cause your body to heat up.A buckwheat pillow is a different kind of pillow.The material allows more air to reach your head while you sleep, even though it is a little less comfortable.
Step 8: It is a good idea to bring something cold to bed.
Bring a frozen water bottle or a cold compress to your bed in order to make it nice and cool.There are many ways to cool your bed.You can put your sheets and pillowcases in the fridge or freezer a few hours before bed.Put the chilled sheets on your bed when you are ready to sleep.The material will keep you cool while you sleep.Try placing a cold compress on your pulse points.A bag of frozen vegetables can be used.As you heat up, this will help reduce your heart rate by cooling your core temperature.If you don't want to be too cold, you can put a damp sheet on your bed.It is possible to mist your body with water.If you can open a window, this will work.pillows and mattress pads that are designed to keep your bed at the ideal temperature for sleeping are some of the high-tech cooling devices on the market.
Step 9: You can try an alternative bed.
If there is nothing you can do to make your bed cooler on hot nights, you might want to sleep in a hammock or a cot.Both of these will increase the air flow to your skin, which will cool you down as you sleep.They are usually lower to the ground than most beds, which will keep you away from the hot air.
Step 10: Evaluate your sleeping clothes.
It is important to consider more than just the amount of clothing you wear to bed, but the materials the clothing is made of.Some materials, such as cotton, breathe better than other materials.Your clothing will keep you warm throughout the night if it doesn't breathe.It's possible to try loose-fitting cotton pajamas.Sleeping nude may keep you cool by allowing for optimal air flow, but some people believe that sleeping in clothes is more effective because the material wicks away theMoisture that can accumulate on your skin as you sleep.Try both and see what works best for you.
Step 11: Warm up your skin.
Warming your skin with a warm shower or sauna before bed may help you cool off.Your body's cooling response is triggered by this.If a warm shower or sauna raises the temperature in your bedroom, you may not want to do it.Don't make the shower too cold, or your body may compensate by raising its temperature.
Step 12: Drink cool water.
Drink lots of cool water on warm days to help you stay hydrated.As you sleep, you can keep a glass or bottle of water next to you.If you wake up overheated, you can sip some cool water and reduce your body temperature to get back to sleep.Don't drink a lot of water before bed.You don't want to interrupt your sleep with bathroom breaks.
Step 13: Smaller meals are eaten at night.
Your metabolism needs to work harder to digest large amounts of food when you eat later in the day.Your body is still absorbing food so it can cause your body temperature to go up during the night.If you eat smaller meals your body will have less to digest and it will be cooler as you sleep.The benefits of eating raw fruits and vegetables are that they don't require a lot of energy to digest.
Step 14: Don't body contact.
Whether you sleep alone or with someone else, skin on skin contact causes your body heat to rise.Try sleeping spread eagle, with your legs and arms spread apart, if you sleep alone.Your skin has access to air on all sides.Don't spoon or cuddle while you sleep with a partner.If you both run hot at night, this increases your body temperature.
Step 15: There are menopausal symptoms.
Hot flashes and night sweats can be caused by hormonal changes if you're currently undergoing menopause or nearing menopausal age.After menopause, these symptoms will most often go away.You can control your symptoms at home by taking some simple steps, such as exercising regularly, maintaining a healthy weight, reducing stress, and quitting smoking.If your hot flashes and night sweats become intolerable, your doctor may prescribe hormones, antidepressants, or other drugs to help control your symptoms.
Step 16: Discuss your medications with your doctor.
Drugs such as antidepressants, hormonal therapy, and hypoglycemic agents can cause night sweats.Talk to your doctor if you suspect that your symptoms are caused by a medication.You may be able to switch to another medication, or your doctor may prescribe additional medication to help you manage your symptoms.Don't stop taking your medication without first talking to your doctor.
Step 17: Understand anxiety.
Hot flashes are caused by your body telling itself that it is in danger, which causes your blood vessels to dilate.You should see a doctor if you think you are suffering from anxiety.You may be able to control your symptoms with a combination of therapy, medication, and exercise.
Step 18: Mention your symptoms.
If you experience night sweats that are not caused by your environment, you may have an underlying medical condition.Discuss your symptoms with your doctor to get a proper diagnosis.Idiopathic hyperhidrosis is a condition that causes the body to produce too much sweat for no known reason.