BIEN-ÊTRE

5 tips for sleeping well when it's hot

July 30, 2024 Amandine Garcia Temps de lecture : 5 min.

5 CONSEILS POUR BIEN DORMIR QUAND IL FAIT CHAUD

Ah! You're in luck, we have a little question for you: when was the last time you slept in? Or more precisely, when was the last time you woke up gently, without a shrill bell, without a child barging into the room, or even without a neighbor deciding to drill holes in the walls just the day you took a day off?
Can't remember?
So that means summer and vacation are just around the corner: you'll finally be able to lie in bed and catch up on all those mornings snatched from sleep.

Mailbox disabled and out-of-office message programmed, children at the grandparents and - oh joy oh absolute happiness - noisy work prohibited in August in your joint ownership.
In short, it seems that all the conditions are met so that you can (finally) sleep like a baby for several nights in a row. And nothing will disturb this well-deserved rest... especially not the scorching temperatures!

Here are all the tips and advice you need to know to sleep well when it's very hot outside.

The importance of sleep during heatwaves

When the thermometer goes crazy and reaches record highs until late in the evening, sleep can quickly be disrupted. And for good reason, high temperatures prevent the body from regulating its temperature effectively. Indeed, to be able to fall asleep, the body temperature must drop between 1 and 1.5°C. A process that normally occurs naturally but which is altered during a heatwave. Difficulty falling asleep can then last for ages, and once the sandman has passed, high temperatures can also encourage nighttime awakenings and reduce deep sleep, considered the most regenerative. The consequence of summer insomnia? We feel exhausted, grumpy and unmotivated for any activity that involves moving our butts even a little bit… which is clearly not the mood we are hoping for on vacation!
For a rested and restful summer, adopt good refreshing habits without delay, guaranteeing peaceful and restorative nights.

How to sleep well and keep your room cool when it's hot?

Keep your room cool in hot weather

To sleep well, it is important to keep the room as cool as possible. To do this, it is advisable to keep the blinds and windows closed during the day, then air it in the evening when it is a little cooler to create a maximum air flow. If you have a fan or air conditioning, this can help you to chase away hot air, knowing that the ideal temperature in a room to sleep well should be between 16° and 20°. Neither? Then don't hesitate to try this tip: dampen a sheet and spread it in front of a window, this will naturally cool your room.

Stay hydrated by drinking regularly

When it's very hot, the body sweats more, to a greater or lesser extent depending on the person. The risk of dehydration then skyrockets, which can cause discomfort and nighttime awakenings. Drinking enough water throughout the day (at least 2L) helps maintain a balance of fluids, thus facilitating thermoregulation and helping the body stay cool. Not to mention that drinking well will also help prevent muscle cramps and headaches linked to dehydration: an additional bonus to ensure deep and uninterrupted sleep.

So make sure to always stay well hydrated even if you don't feel thirsty and keep an insulated water bottle on your bedside table to avoid having to get up in case of a little thirst. And a little beauty aside: hydration is also the best tip for beautiful skin! Add that to the benefits of sleep on the skin and you'll have the sunny glow of sunny days!

Adapt your diet

During a heatwave, good sleep hygiene also depends on what you eat. At dinner, lightness is essential because the more generous the meal, the longer digestion takes. Moreover, when the body digests, it releases heat. So it is better to avoid dishes that are too heavy and focus on salads, cold soups, etc. If you are lacking inspiration, do not hesitate to take a look at our ideas for slimming meals for the summer that combine balance and indulgence. You can also try our slimming smoothie recipes , excellent allies in the afternoon to optimize satiety and help you last until the evening.
Right after dinner, an hour or two before bedtime, our Good Night gummies are also there to help you have a dream night. Their sugar-free, clinically proven, concentrated and balanced formula contains melatonin which helps you fall asleep quickly and improves sleep quality. And we love their delicious Blueberry flavor!

Put yourself in the best conditions

Be careful, some very common habits are actually false good ideas. For example, slipping under a jet of cold water just before going to sleep to try to cool down. Instead of lowering the body temperature, cold showers encourage the body to produce heat to warm itself up. Doctors and sleep experts therefore advise opting for a lukewarm shower instead, so that there is no compensation phenomenon. Another counterproductive habit during a heatwave: sleeping in your nightie's clothes

The explanation? When you sleep naked, sweat accumulates on your skin rather than being absorbed by the fibers of your clothes and cooling you down. Ideally, wear loose and lightweight nightwear, made of natural fibers like cotton. The same goes for your bed linen: 100% cotton sheets are by far the best option because they are lightweight and very breathable.
If you live in an area where it gets really hot in the summer, it might be worth investing in suitable bedding, with cooling pillows and a breathable mattress.

Focus on relaxation

Relaxation is also a natural protection technique against heat! Simple breathing exercises can already help you fall asleep more peacefully: lie down comfortably on your bed, close your eyes and inhale slowly through your nose while inflating your abdomen. Exhale slowly through your mouth while relaxing your entire body. Repeat this breathing cycle for 5 to 10 minutes to calm your mind and lower your heart rate. Also try: visualization. Imagine a cool and peaceful place, such as a shady forest or a beach with a light breeze. Focus on sensory details, such as the sound of the waves or the feeling of the grass under your feet. This technique can help distract from the heat and induce a feeling of freshness.