Content

• Steps
• Advice
• What you need

It's hot and there's no air conditioning in your room that can make it hard to sleep. Fortunately, there are ways to cool and stay cool long enough for you to fall asleep and get a good night's sleep.

Steps

Method 1 of 2: Get ready for bed

1. 

   Stop exercising a few hours before bedtime and drink plenty of fluids. When you exercise, you increase your body temperature and retain heat. Exercising away from bedtime will give your body time to cool down.
   • You should also drink plenty of fluids throughout the day to stay hydrated. Always carry water with you.

2. 

   
   
   Avoid overeating and spicy foods. Overeating or eating spicy food before bed makes you feel hotter. You should eat a light dinner at least 2-3 hours before bed and do not eat spicy foods.

3. 

   Avoid drinking ice. Drinking cold water not only slows digestion but also slows down the metabolism by constricting blood vessels and thereby reducing water and cooling capacity of the body. Instead of cold water, drink cool water at room temperature.

4. 

   
   
   Shower warm water. Bathing in too cold water only has the opposite effect. Body temperature will have to rise to fight the cold. Therefore, you should only take a shower that is cool or warm.
   • Hands and feet can be soaked in warm water. The hands and feet are "radiators", or areas of the body that often heat up.Cooling hands and feet by soaking in warm water will help regulate body temperature and cool down.

5. 

   
   
   Find a dark, cool place to sleep downstairs or in the basement. The temperature above is usually higher. So look for a low ground area, like your bedroom floor, or somewhere low in your house, like the ground floor or the basement.

6. 

   Replace thick mattress sheets with thin ones. Replace thick (heat-prone) bedding and thick blankets. Instead, use light cotton sheets and light blankets.
   • A straw mat or a bamboo mat are great for a good, cool night's sleep. The straw or bamboo mat does not hold the heat and does not warm you up. You can spread bamboo mats on the bedroom floor to create an ideal sleeping place.

7. 

   Put bedding in the freezer. Place pillowcases, sheets, and blankets in the freezer 30 minutes before going to bed. Once laid in bed, these items will stay cool long enough (about 30-40 minutes) for you to fall asleep.
   • Avoid getting your bedding wet or sleeping on wet sheets or sleep in wet clothes. Do not soak socks in cool water and then bring them to bed or put on wet clothes to sleep. Bringing wet items into the room only creates dense humidity in the room and is uncomfortable.

8. 

   Open a window or turn on the air conditioner. About an hour before bedtime, you should open windows in the room to increase air circulation and cool the room. However, you should close windows before going to bed to avoid the air heating the bedroom during the night.
   • When you sleep, your body temperature will drop to its lowest around 3pm. At this point, the outside temperature is also quite low. If you open the window to sleep, the muscles around your neck and head may be forced to stretch due to the sudden drop in temperature and wake you up.
   • During the day, you should close the windows and close the curtains to avoid increasing the temperature in the room.

9. 

   Wear cotton or wear as little as possible at bedtime. You might think taking off your clothes and going to bed naked will help cool you down, but it actually makes you hotter because moisture cannot evaporate between your body and where you sleep. So it's better to wear cotton underwear and avoid synthetic fabrics like nylon or silk as they don't breathe and make you feel hotter.

10. 

    Wipe your face, hands and feet with a damp cloth. You can place a damp towel near the bed to wipe your face and arms all night long. However, you should avoid going to bed with wet face or arms. After wiping a damp cloth, use a dry towel to dry yourself before going to bed.
    • Towels can be purchased especially made of super-volatile material that helps retain water but is dry to the touch. Towels help cool the body without getting the skin wet.

11. 

    Place your wrist or inner arm face under cold running water for about 30 seconds. These locations are where the blood is circulating closest to the body surface. Keeping your wrists or inner forearms under cold running water for about 1 minute will help cool down your bloodstream to cool down your entire body. advertisement

Method 2 of 2: Stay cool in the bedroom

1. 

   Use fans to increase airflow. You should open the bedroom window and place the fan in the corner of the room, facing the bed.
   • Avoid the fan facing towards the face, back or too need a person. A fan directed directly in the face can stiffen your neck muscles and lead to allergies or illness.

2. 

   Make an ice towel. Before an air conditioner appeared, it was common to place an ice pack, a cold towel or a cooling bag in front of the fan to cool it down.
   • To make an ice towel, first hang a wet towel wrapped in ice between the two chairs. Point the fan towards the towel and toward the wall or corner of the room away from where you sleep.
   • Place the container under the towel to catch the ice dripping.

3. 

   Flip the pillow over the cool side. If you wake up in the middle of the night due to the heat, you can turn your pillow to the other side. The pillow face below will be cooler because it has not absorbed the heat that the body radiates in the night.

4. 

   Place the ice pack on your neck or forehead. You can buy a cold pack at most grocery stores. Place the cold pack under your neck, on your forehead or under your arms, under your armpits. Cooling these positions will help cool the entire body.
   • You can make your own at home with an ice pack. Place 3-4 tablespoons of detergent in the bag with the claw lock. Put the bag in the freezer. The soap will not harden, but will stay cold longer than ice and / or the ice pack. When you want to use it, you can place the pack on a pillowcase or wrap it in a towel and apply it to your neck or arm. Because the pack does not freeze, it is easy to use, comfortable to apply in most areas of the body.
   • Alternatively, you can also put rice in your socks. Then, put the rice sock in the freezer and let it sit for at least 2 hours. Bring rice socks and use them as a cool pack. Place the rice sock under the pillow to cool it down as you turn it over.

5. 

   Spray water on face and neck. If you often wake up in the middle of the night due to the heat, you can have a cold spray bottle handy. Spray water on face and neck to cool. advertisement

Advice

• A sleeping mask can help if you want to sleep longer and if there is light in the room even with the curtains drawn.
• Try wearing headphones if you live in a crowded area and traffic won't stop at night. The noise combined with the high temperature makes it harder to fall asleep.
• Feed your pets protein-rich foods before bed so they won't wake you up in the middle of the night or early in the morning from hunger.
• Limit the blanket while sleeping.
• Don't be afraid to sleep naked.
• Remember to turn off all lights and electronic equipment.
• Fill your bag with ice or use something cold in your pillowcase.
• If you wear a sleeping mask, put it in the freezer before bedtime.
• Get a cool pillow and make space between your arms and legs. Hands and feet together can absorb heat. Buy curtains that block noise and high temperatures in a variety of colors.
• Have an ice cube ready to use at bedtime.
• Take off your socks (socks).

What you need

• Fan
• Ice
• Ice packs
• Aerosol
• Clothes