It's hot. You start to sweat under the covers, but you can't fall asleep without them. You keep getting up to drink something and cool down with cold water. Then the dilemma starts all over again. It gets light far too early. A classic summer night, in which you toss and turn and, if you do sleep, it's always short and restless.
Does that have to be the case? Absolutely not! With our tips for relaxing summer nights, you can get your well-deserved sleep even when temperatures are at record lows and enjoy all the beautiful aspects of this season well rested.
1 – The art of the well-tempered bedroom
If you don't have air conditioning at home, you often complain about a heated apartment in the summer, where it's too hot to sleep at night. The ideal temperature in the bedroom in particular is actually between 16 and 18°C. To ensure that this doesn't remain a dream, only air your rooms early in the morning or late at night when it has already cooled down. During the day, the windows should remain closed and - at least in the bedroom - darkened.
Also make sure to keep all unnecessary electrical devices away from your sleeping area, as they are additional sources of heat. So it's better to charge your cell phone in the living room and leave the TV turned off. This has other advantages too, as you'll soon find out.
2 – No light in dreamland
Our bodies need darkness to sleep, which is why we do it best at night. If, on the other hand, our eyes come into contact with light, less of the sleep hormone melatonin is released and we don't switch to sleep mode. All year round, it's better to avoid television, cell phones and Netflix right before falling asleep. (Tip: Activating the blue light filter on your smartphone or tablet, often referred to as "night mode", helps to protect your eyes.)
Especially in summer, when it gets light outside long before the alarm goes off, it is best to close the curtains and lower the shutters in the evening so that your gentle slumber is not interrupted unnecessarily early.
3 – Cool down – but properly
Sweaty and heated after a day in the sun, are you 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 - thus has the opposite effect of cooling. To increase the cooling effect after the shower, do not dry yourself completely, but let the water on your skin evaporate on its own.
Do you often struggle with your feet being too warm when you go to sleep in the summer? Try using a hot water bottle and filling it with cold water instead of hot water. If you don't have one at home, thin socks can help. Wet them, wring them out and put them in the freezer for a few minutes.
4 – Nightcap for peaceful nights
You probably know that you should drink a lot in summer. We lose so much fluid throughout the day through sweating that we often wake up at night very thirsty 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 your bed and make sure you drink enough throughout the day. You can read how much fluid you need per day in this article. To replenish electrolytes such as magnesium, sodium or potassium, which are lost through sweat, always reach for isotonic drinks or still mineral water.
In the evening, you can add a few drops of our organic herbal elixir Dream Maker to your drinks to gently support relaxation with the power of the plant world.
5 – The best communion
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 for falling into a restful sleep quickly. A delicious soup with organic ingredients, for example, is quick to prepare, rich in nutrients, filling without being heavy 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 dreams are made of
You lie in your bed as you make your bed. That's why different materials are needed for sleeping in summer than in winter. Linen and cotton are breathable and have a cooling effect on the skin, which is why they are particularly suitable for summer bed linen. If you sweat a lot, you might also consider investing in a special mattress topper that conducts body heat particularly well.
When it comes to pajamas, you can also choose the materials mentioned above. If you prefer to sleep without them, make sure you cover yourself well in the summer too; because your body's own temperature regulation doesn't work when you're sleeping, the risk of catching a cold increases.
7 – Moving end of the day
Sufficient exercise during the day ensures better sleep. On hot days, however, you should postpone sweaty workouts until the cooler hours of the morning so that you don't heat yourself up by exercising before going to bed. In addition to an increase in body temperature, the release of melatonin is also inhibited after exercise. A leisurely evening walk or gentle stretching exercises are no problem, however.
Conclusion: Gentle strategy for restful sleep
There are just a handful of tips that will significantly improve your sleeping routine in summer and ensure that you are 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 show their value especially on hot tropical nights.
We hope that our blog will make it easier for you to fall asleep and sleep through the night in the summer. For even more content about a healthy lifestyle, follow us on Instagram and Facebook - we have loads of good tips in store.
