Health & Fitness

Tips To Improve Your Sleep When There Is Hot Outside

Getting sound sleep is tricky, especially when the atmosphere is hot and humid. It is very important to pay attention to your sleep quality so that you can sleep well every night. Some researches have shown that people with bad sleep pattern face various physical and mental health problems. 

Mostly, people face sleeping issues when the outside temperature starts rising. Therefore, it is recommended to look out for different tricks that will help you to embrace sound sleep every night. In this guide, we have shared some top tips and tricks which will help in improving your sleep pattern.

1. Take Bath Before Sleeping

When outside weather is hot and humid, then feeling gross as usual. You should take bath before your bedtime so that the stickiness can be removed. After taking bath, you will feel relax and comfortable. Now, turn on air conditioning Sydney to keep your room cool and sleep well. 

Taking bath before sleeping will help in reducing irritation on your skin and you can focus on sleeping. You should use cold water for taking bath because hot water can raise the core body temperature and drift your sleep.

2. Keep Room Dark

Getting exposure to sunlight in the morning is just one part of maintaining the circadian rhythm. You should also keep a dark ambiance in your bedroom to trigger your internal clock and send a signal to your brain that it is sleeping time.

You should limit your time in front of laptops, TV, and mobile phones, especially before bedtime. Blue rays’ exposure can interrupt your sleep and make it difficult for you to sleep well. To maintain the proper circadian rhythm of your body, you should get plenty of sunlight exposure and keep the room dark in the morning.  


3. Maintain Consistent Bedtime

On weekend, it is tempting to sleep late and wake up late in the morning. Whether it is a weekday or weekend, you should maintain your fixed bedtime. If you want to extend your sleep time, then it should not be more than one hour. 

Maintaining consistent bedtime is very important to sleep well. It is important to sleep well for eight hours so that you feel fresh in the morning.

4. Keep Check On Alcohol and Late-Night Meals

You should keep a check on what you eat and when you eat because it will also affect your sleeping pattern. You should avoid drinking excessive alcohol and caffeine. Most people think that alcohol can make them sleep well the whole night. 

Alcohol may make you feel sleepy initially, but when you wake up at midnight, then you will find it very difficult to sleep well. Thus, we recommend you limit the consumption of alcohol and caffeine. 

The late-night craving will make you eat junk food. You should eat healthy snacks and also control the portion of late-night meals. You should not eat too low or too much because both situations will make it difficult for you to fall asleep.

5. Keep Your Room Cool

The biggest hurdles in sound sleep during the night are heat and humidity. During the summer season, high atmospheric temperature and high humidity levels will disturb your sound sleep. Do not let bad weather disturb your sleep. 

We recommend you to keep your room cool by installing the latest technology ducted air conditioner. It will help to keep your room cool and also maintained humidity levels so that you do not face any problems in sleeping. 

To keep your air conditioner highly efficient, you should do its regular maintenance by calling professionals such as ducted air conditioning Sydney contractors.

6. Breathable Sleeping Material

Sleeping material for summer is different from the winter season. During the summer season, breathable bed sheets and pillow covers are required. But, during the winter season, you need heavy and cozy comforters. 

If you haven’t swapped out your heavy winter blanket yet for a lighter, and more breathable one. Also, you should choose the light-colored fabric because it will not absorb heat and make you feel good.  

7. Get Sunlight Exposure

The summer season means longer days and plenty of sunlight. It is really helpful to those who fail to get sound sleep due to circadian rhythm disorder. The sleep difficulties can be corrected by using sunlight exposure. 

If you wake up early in the morning and get exposed to sunlight, then you can easily get a better night’s sleep. Leverage plenty of sunlight in the summer season and maintain your circadian rhythm. Maintaining circadian rhythm can help in solving sleeping problems.

Final Words

Sound sleep is an imperative part of our daily schedule. Getting sound sleep is very important so that you can wake up fresh early in the morning. If you are facing any problem in sleeping during sweltering summer, then you should consider the above-mentioned points.