We all know what it’s like to try to sleep with the windows open, craving some air, with the sheets soaked in sweat.
As the hours pass and insomnia exhausts you, you curse the summer and swear that this will be the last year without air conditioning. But that is not the only resource.
There are lifelong tricks, new relaxation techniques and imaginative solutions to mitigate the effects of hot flashes without resorting to artificial cold.
9 ideas to put into practice tonight
1. Keep the bedroom cool by protecting it from the sun. Pull down the awning, lower the blinds and make sure it is ventilated until nightfall.
2. It helps air circulate by causing a current that starts in windows that have not been exposed to the sun (those in a patio, for example). To do this, leave these ajar (no more than a hand’s breadth) and open wide those that face the hottest facades. If there is no breeze, ice or very cold water can be placed in front of a fan focused on the windows to prevent hot air from entering. Or hang a wet sheet as a curtain.
3. Electronic devices, even on stand-by, emit heat, so take them out of the room or unplug them. For the same reason, try to use the lamps as little as possible and change incandescent bulbs for LED or low-consumption ones: they hardly catch temperature and save energy.
4. No alcohol or large dinners. Alcoholic beverages alter rest, as do heavy digestion. Hot foods should also be avoided because they force the body to generate more heat to assimilate them. Therefore, it is better to have salads, creams, yogurts and plenty of water, because the body needs it to reduce body temperature.
5. Put the sheets in plastic and leave them in the freezer a few hours before. The feeling of freshness when you lie on them won’t last long, but it will help you fall asleep.
6. Sleep naked, it’s healthier. If you’re used to pajamas, wear only cotton, just like the sheets. It is the fabric that breathes the best.
7. Take a warm shower, not cold. If the water temperature is too low, our metabolism will react by generating energy and, therefore, heat. If it is at room temperature, this compensation will not occur and the sensation of freshness will be prolonged.
8. Heat causes stress. You need to relax with a breathing technique such as ‘4-7-8’: inhale through your nose for 4 seconds, hold the air in your lungs for 7 seconds and exhale for 8 seconds.
9. The human body generates a lot of heat, so if your priority is rest, it is better to sleep alone.
Source: El Mundo
