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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 9,519 times.
It is hot and there is no air conditioner in the room which can make it difficult to sleep. Fortunately, there are ways to help cool down and stay cool long enough for you to fall asleep and stay asleep.
Steps
Ready for bed
- You should also drink plenty of water throughout the day to stay hydrated. Always carry water with you.
- Hands and feet can be soaked in warm water. Hands and feet are “radiators,” or areas of the body that often heat up. Cooling hands and feet with a warm bath will help regulate body temperature and cool you down.
- A straw mat or a bamboo mat is a great choice for a cool and good night’s sleep. Straw or bamboo mats do not retain heat and do not warm you up. You can spread bamboo mats on the bedroom floor to create an ideal sleeping place.
- Avoid wetting bedding or sleeping on wet sheets or wearing wet clothes to bed. Do not soak socks in cool water and then wear them to bed or wear a wet shirt to bed. Bringing wet items into the room only creates dense humidity in the room and causes discomfort. [7] X Research Sources
- When you sleep, your body temperature will drop to its lowest point around 3pm. At this time, the outside temperature is also quite low. If you open the window to sleep, the muscles around your neck and head can be forced to tighten due to the sudden drop in temperature and wake you up.
- During the day, you should close the windows and close the curtains to avoid increasing the temperature in the room.
- Towels especially made of super-volatile materials can be purchased that retain water but are dry to the touch. Towels help cool the body without making the skin wet. [11] X Research Source
Keep cool in the bedroom
- Avoid letting the fan point towards your face, back, or too much need of a person. Fans pointed directly at the face can stiffen the neck muscles and lead to allergies or diseases.
- To make ice towels, first you need to hang wet towels wrapped with ice cubes between two chairs. Point the fan toward the towel and toward the wall, or in the corner of the room away from where you sleep.
- Place the container under the towel to catch the ice running down.
- You can make your own ice packs at home. Place 3-4 tablespoons of dish soap in a zippered pouch. Place the bag in the freezer. The soap will not harden and will stay cold longer than ice and/or ice packs. When you want to use it, you can place the pack on a pillowcase or wrap it in a towel and apply it to your neck or arm. Because the ice pack does not freeze, it is easy to use, comfortable to apply in most areas of the body.
- Alternatively, you can also put rice in your socks. Then, put the rice stockings in the freezer and leave for at least 2 hours. Bring rice socks and use them as cool packs. Place rice socks under your pillow to cool the side of the pillow when you turn it over.
Advice
- A sleeping mask can help if you want to sleep longer and if there is light in the room even with the curtains closed.
- Try wearing headphones if you live in a crowded place and the traffic doesn’t stop at night. The noise combined with the high temperature makes it more difficult to sleep.
- Feed your pet a protein-rich food before bed so they don’t wake you up in the middle of the night or early in the morning with hunger.
- Limit blankets when sleeping.
- Don’t be afraid to sleep naked.
- Remember to turn off all lights and electronics.
- Put ice in a bag or use something cold in your pillowcase.
- If you wear a sleeping mask, put it in the freezer before bedtime.
- Prepare a cool pillow and create space between your arms and legs. Closed limbs can absorb heat. You should buy curtains that specialize in blocking noise and high temperatures with many different colors.
- Have ice cubes ready to use at bedtime.
- Take off your socks (socks).
Things you need
- Fan
- Ice
- Ice pack
- Aerosol
- Clothes
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
This article has been viewed 9,519 times.
It is hot and there is no air conditioner in the room which can make it difficult to sleep. Fortunately, there are ways to help cool down and stay cool long enough for you to fall asleep and stay asleep.
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