How to Sleep in the Summer Heat!

I just read a fantastic article posted on the National Sleep Foundation Website for tips on Summer Sleep. There is a huge problem this year with the added heat. Summertime everywhere has been a bear so trying to keep cool this summer and into the early fall can be a challenge.

There was a great summary in Sleep Review Magazine so let me give you some of the quick tips:

1. Start by avoiding excessive heat build up in the body. Avoid hyperthermia by reducing your activities and drinking plenty of water including drinks that replace electrolytes.
2. Falling asleep and staying asleep requires the body to lower its internal temperature, no doubt this process may take longer after physical activity, so try to finish activities several hours before bedtime.
3. Watch out for hidden areas of heat in your home.
   
• Use blinds to keep out sunlight during the daytime.
  
• Keep windows tightly closed if the temperature outside is hotter than indoors.
  
• Leave windows open at nighttime when the temperature drops, and use a fan to circulate cool air if you lack air conditioning.
  
• Wear light bed clothing or nothing at all. Choose pajamas that draw away moisture.
  
• Take a cool shower or bath before going to bed. This can make you feel more comfortable before curling up on a hot night.
• Since cooler temperatures help us sleep, use an air conditioner if you have one.
  
• Make sure to sleep in the coolest room in the house, too. For some, that means the basement.
  

The NSF cautions people to watch their summertime diets and avoid hot and heavy meals, particularly near bedtime. Instead, try to eat cool, refreshing foods that replace lost water like fruits and vegetables.

For more on this subject see my new book: "Good Night: The Sleep Doctor's Guide to Better Sleep and Better Health", available Sept 21st on Amazon.com.