Heat wave. How to sleep when there is no air conditioning

Ohot days are there and it is possible that during the coming weeks high temperatures will come. Nights may turn out not to be so fresh and all the help is welcome to sleep. If there's no air conditioning, it's best to adopt some of these tricks.

James Davig is a sleep psychologist and the HealthPartners website has provided some tips that will help you stay cool on the hottest summer nights. They're simple tricks and they'll make a difference when there's no air conditioning at home.

Warm nights. Tips for Sleeping Well

1- Bet on thin sheets

“ Some people need the comforting weight of various blankets on themselves to get a good night's sleep. When summer comes, all these blankets can cause a lot of heat, but it can be hard to get rid of them. When it is hot outside, try to use only one sheet from above, preferably cotton or linen. It'll keep you fresh. The feeling of a thin sheet can help to relax.”

2- Wear cotton or linen pajamas

“What you choose to wear, or not to wear, to sleep can make a big difference in the quality of your sleep. If you prefer to sleep dressed, cotton and linen are light and breathable. Pyjamas made with any of these materials can help you feel more comfortable at night, allowing the warmth of the body to come out more easily.”

3- Use damp cloths or gel swabs

“Putting a cold and wet towel on your forehead is a simple way to feel more comfortable and accelerate heat loss. Another option is to buy refreshing gel bags and put them in the fridge before bedtime. You can put them on the bed to cool or put them on your forehead, the inside of your elbows or on your arms and legs to help lower the body temperature.”

4- Sleep on an upper floor (if possible)

“ The heat rises, which makes the rooms and rooms above a warmer house. On especially warm nights, look for a place on the lower floor. Even if that means taking your pillow and sheet, you may have improvised a bed somewhere else.”

5- Take a cold bath

“Take a cold bath before bed can lower the body temperature and help relax. It can also relieve that sticky body sensation that makes sleeping difficult. Avoid applying any lotion before bedtime, as it may make this sensation worse.”

6- Have a bottle of water nearby

“ Some sips of water can be refreshing and help lower the body temperature. Remember, the ideal is to drink fresh water or at room temperature. The water at room temperature is easier to be absorbed by the body than cold water, which needs to be heated to be absorbed.”

7- Limit alcohol consumption

“ Although alcohol can help you fall asleep, it is not effective in keeping you awake. In fact, it can interrupt sleep cycles and worsen quality. It is also advisable to avoid excessive caffeine consumption.”

8- Limit physical exercise before bedtime

“ Exercise increases body temperature and may hinder relaxation and sleep. Practice exercises early in the day, which gives the body the chance to relax and get cold before going to sleep.”