When it is hot out, it can be difficult to achieve a good night sleep. Not only hot weather can make your bedroom feel unbearable, but you are likely to spend the night Tossing, bend, sweatingAnd flowing in and out of sleep.

If it feels like you, then there are things you can do Please calm downHow to really keep reading for suggestions Better sleep—Jegi when your room feels like a sauna, or Leave the bottom line,

To keep your bedroom cool and dark like a cave, try air conditioning, a fan and blackout curtain.

In many sleep studies, people really sleep more well and get less up The room is coolAccording to our experts.

The air conditioner is a clear leaving, if you have, but do not sleep on those fans.

Experts also suggest Opening your bedroom windows At night because the outside temperature is low at night. This will help in broadcasting the air and will cool you and your room. There are even special fans that sit in a window like an air conditioner that draw air from outside.

Another option is using cooling sheet or pillow or A Jail-worked cooling mattressWhich can spread the body heat more effectively. You also want to sleep with light layers that are easy to remove.

You can also do Shout your pillow Or the top sheet you will be sleeping, Dr. Lynn was added. “Put them in the freezer for a few seconds. It may look silly, but feel calm can inspire sleepy sleep.”

Dr. According to Olson, a Tepid shower can help Dilute the blood vessels This leads to the skin. The heat then gets lost through the skin in minutes after exiting the shower, which can leave your body temperature. It can cool Help in the beginning of sleep,

A Cool shower It also indicates your brain that it is a time to sleep, Dr. Lynn said. If you don’t have time to take a shower, you can also do Apply some chilli Your body.

Even if exercise is good for sleep, try Avoid sleeping close, Exercise increases your body temperature, which may take a few hours to return to the baseline, so try to schedule your workout at least three to four hours before the bed.

This is important Stay well hydrated So that your body cools through sweat, and stop if necessary DehydrationDr. Olson said.

If you work in summer, spend a lot of time outside, or do not do air conditioning, you should drink 8 ounce water every 15 to 20 minutes Or about 32 ounces of water every hour.

However, talk with a healthcare provider how much water you should drink in a day. Taking some medical conditions or some medications may require less water.

Because the heat travels upwards, Dr. According to Lynn, the bedroom or even the bed, the hotter you feel. You will If you are sleeping near the floor, stay coolerOn the first floor, or even in the basement.

Try to place your mattress on the floor or if you can try to go to the lower level in your home or apartment.

To promote sleep, keep your bedroom at a cool but comfortable temperature, Dr. Izo says. The ideal temperature will be different for each person. But, in general, target for about 66 to 68 degrees, they say.

“70 or 72 such as hot temperatures, can affect sleep as they do not allow [your body’s] Natural cooling process, ”says Dr. Iso.

Room temperature is important Because your body naturally cools down as your part Sarkadian rhythmAround sleeping, your body will slowly cool at the minimum temperature of the body.

If your body is not allowed to cool down, your brain is getting one type Awakened signalDr. Izo said. If your body is getting that warming signal, it means that it is time to wake up, it is really difficult to start sleeping either or sleep overnight.

Dr. Baker says this is It is difficult to sleep in a hot environmentThis high temperature can also reduce or reduce sleep.

Sleeping results may include:

• Impaired cognitive function
• Mood disturbance
• Weak immune function
• The risk of older conditions like diabetes increased Heart disease
• Lost productivity
• Creative thinking difficulty
• More errors and accidents

Sleeping in summer is not easy. But there are things that you can do to cool your body and your room to promote sleep.

If you have an AC, use it and keep your bedroom between 66 and 68 degrees. You can also take a cool shower before the bed, make it like a cave of your room, use fans strategically, and can chill their pillows. It can also be helpful in staying hydrated, avoiding exercise before bed and reducing your bed if possible.