Sleepless? 7 tips for relaxing summer nights

It is hot. You sweat under the covers, but you can't fall asleep without them. Again and again you get up to have a drink and cool off with cold water. Then the dilemma starts all over again. It gets light much too early. A classic summer night, in which you toss and turn and if you do, then only sleep briefly and restlessly. 

Does it have to be that way? Absolutely not! With our tips for restful summer nights, you can get your well-deserved sleep even when the temperature is record high and enjoy all the beautiful sides of this time of year rested. 

The art of the well-tempered bedroom

If you don't have air conditioning at home, you often complain in summer about a heated apartment in which it's too hot to sleep at night. In the bedroom in particular, the ideal temperature is actually between 16 and 18°C. So that this doesn't remain a dream, only air your room early in the morning or late at night when it has already cooled down. During the day, the windows remain closed and – at least in the bedroom – preferably darkened. 

Also, make sure to keep all unnecessary electronic devices away from your sleeping space, as they are additional sources of heat. It is therefore better to charge your mobile phone in the living room and leave the television switched off. This also has other advantages, as you will soon find out. 

No light in dreamland 

Our bodies need darkness to sleep, so it's best to sleep at night. If, on the other hand, the eyes come into contact with light, less of the sleep hormone melatonin is released and we do not switch to sleep mode. It is therefore better to avoid watching TV, mobile phones and Netflix right before you go to sleep all year round. (Tip: Turning on the blue light filter on your smartphone or tablet, often referred to as "night mode," will help protect your eyes.) 

Especially in summer, when it gets light outside long before the alarm clock, it is best to draw the curtains and lower the shutters in the evening so that your gentle slumber is not interrupted unnecessarily early. 

3 - cool down – but right  

Sweaty and overheated after a day in the sun, looking forward to a refreshing shower before bed? In fact, contrary to intuition, you should take a lukewarm shower in the evening, because cold water stimulates blood circulation - so it has the opposite effect of cooling down. To increase the cooling effect after the shower, do not dry yourself completely, but let the water on your skin evaporate by itself. 

Do you often struggle with too warm feet when falling asleep in summer? Try using a hot water bottle that you simply fill with cold water instead of hot. If you don't have any at home, thin socks that you wet, wring out and put in the freezer for a few minutes can also help. 

4 - Nightcap for quiet nights

You probably know that you should drink a lot in summer . We lose so much fluid through sweating throughout the day that we often wake up very thirsty at night and need to get something to drink. So that you don't have to get up every time, put a glass of water next to the bed and pay special attention to it throughout the day to drink enough . How much liquid you per day at least need , you can read about it in this post. So that you can also replenish electrolytes such as magnesium, sodium or potassium, which are lost with sweat, always reach for isotonic drinks or still mineral water.  

In the evening you can have a drink with a few drops of ours ORGANIC herbal elixirs _ _ Dream Maker _ supplement to gently support relaxation with the power of the plant world.

5 - That best supper _

In addition to drinking, you should also keep an eye on your diet to ensure that it contains all the necessary minerals , vitamins and trace elements . Especially on summer evenings, a light dinner is the best choice to quickly fall into a restful sleep . A delicious soup with ingredients from organic farming, for example, is quickly prepared, rich in nutrients, fills you up without weighing you down and also helps to improve your fluid balance. The warm meal is also easy to digest and cools the body from the inside out.  

6 – The Stuff that dreams are made of

How you make your bed is how you lie down. Therefore, different materials are required in the summer sleeping quarters than in winter. Linen and cotton are breathable and have a cooling effect on the skin, which is why they are particularly suitable as summer bed linen. If you sweat a lot, you can also consider investing in a special mattress pad that conducts body heat particularly well.  

When asked about the pajamas, you can also rely on the materials mentioned above. If you prefer to sleep without anything, make sure to cover yourself up well in summer too ; because the body's own temperature regulation does not work during sleep, the risk of catching a cold increases .  

 

7 - more mobile End of day

Sufficient exercise during the day ensures better sleep. On hot days, however, it is better to postpone sweaty workouts until the cool morning hours so that you do not heat up with exercise before going to bed . In addition, there is an increase in body temperature also inhibits melatonin release after exercise. A relaxed evening walk or gentle stretching exercises are not a problem.  

Conclusion : Gentle strategy for a restful sleep

These are just a handful of tips that will significantly improve your summer sleep routine and keep you cool and rested. Darkness, the right cooling technique, plenty of fluids and a healthy diet are the pillars of a good night's sleep all year round, but they really show their value on hot tropical nights.  

W e hope our blog makes it easier t You in the future falling asleep and sleeping through the summer . For even more content about a healthy lifestyle, follow us on Instagram and Facebook - we still have suitcases of good tips in stock.