Beat the Heat

It is scientifically proven that sleeping cooler means sleeping better. Here are some tips and tricks to cool down in the summer heat.

  • Take a cool shower
  • Wear loose, breathable pajamas
  • Use blinds to keep the hot sunlight out during the day
  • Try a damp compress
  • Invest in a cool-to-the-touch mattress
  • Unplug gadgets
  • Stay hydrated
  • Remember, heat rises, so get low
  • Avoid using the stove
  • Ditch your partner for the night

Drinks for Bed

It’s easy to reach for a nightcap when you have trouble falling asleep. However, those alcoholic beverages will not actually aid in sleep. They may help you fall asleep faster, but alcohol close to bedtime is linked to having a less restful slumber. You may wake up more throughout the night and have more nightmares. So rather than reaching for a nightcap, why don’t you try one of these natural drinks for bed?

Milk: although more commonly given to children, a glass of warm milk can provide a warm, calm feeling throughout the body. Milk also contains tryptophan which can aid in inducing sleep.

Chamomile Teathis tea is the Tanda teams bedtime drink of choice. Chamomile is a nerve relaxant and mild sedative promoting relaxation.

Tart Cherry Juicecherries contain melatonin which helps regulate sleep.

So if you have trouble falling asleep, try one of these beverages…. Or all three.

Fall Asleep Fast

Insomnia plagues many Americans. This can come in an acute or chronic form. One common cause is anxiety. It is hard to fall asleep when the mind is over thinking and it is even harder to stay asleep. A lack of sleep leads to waking up feeling drowsy and potentially even more anxious creating a vicious cycle. Here are some things to try to break up with insomnia.

During the Day
It is just as important to control your daytime routine in order to produce a solid night’s sleep.

  • Exercise
    • Exercise aids in everything! It is important to exercise for overall health as well as aiding in sleep. The other side of this is to remember to exercise during the day and not too close to bedtime.
  • Avoid Caffeine and Alcohol
    • Caffeinated beverages are a stimulant making it hard to fall asleep. Alcohol may help aid in falling asleep, but actually reduces the possibility of staying asleep.
  • Avoid Naps
    • Sleeping during the day makes it harder to fall asleep at night.

 

Before Bed
A nighttime routine is the second line of sleep aid.

  • Light Dinner
    • It is important to not overeat at dinner time. Indigestion could keep you up at night. Also, don’t go to bed hungry, as hunger keeps you awake. Finding a happy medium is the key.
  • Hide Electronics
    • Bedtime is the time for sleep (and sex). Watching TV, scrolling through social media, and Netflix should be avoided as the blue light from screens keeps the mind awake. If you must, limit it to more than 30 minutes before sleep.
  • Cool Your Room
    • Recent studies show that the perfect sleep temperature is between 60-68° Fahrenheit. Your body temperature drops naturally to aid in sleep, so why not drop the temperature of your bedroom?

 

Routine
A regular routine is a sure fire way to make falling asleep more manageable.

  • Sleep and Wake Up at the Same Time
    • A routine helps aid in letting the body and mind know when it is time to sleep. It is enticing to sleep in on weekends, and newer studies even suggest sleeping in on weekends to catch up on sleep could be beneficial. However, try to not sleep more than an hour.
  • Posture
    • Posture has many benefits to health. Naturally, this can be carried over to sleep. Lying on your back and side is the healthiest positions for sleep.
  • Invest in a Comfortable Mattress *wink wink nudge nudge*
    • Many complain that an uncomfortable mattress is keeping them awake. The average human spends about 1/3 of their life in bed, so why not splurge on a mattress that will provide years of benefits, comfort, and cool?

Optimal Sleep Temperature

It’s no secret that sleep has vital health benefits, but then why is it so difficult to catch this much-needed shut eye? In a recent study by the Wall Street Journal, it was discovered that, when it comes to sleep, the temperature is more important than light and time.  65° Fahrenheit is the perfect temperature for sleep, and many people are setting the thermostat a bit higher than optimal sleeping temperature. According to Dr. Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley, “If our core temperature is too high the brain cannot easily make the switch from being awake to being asleep, or create the best quality sleep.”

Throughout the day, the body’s core temperature is slowly dropping, helping to initiate and prepare the body for sleep. This could explain why the room feels colder when a person is tired or didn’t get enough sleep.

In 2008, a group of researchers in the Netherlands found that dropping body temperature, participants were able to fall asleep quicker and also obtained a deeper quality of sleep. “Other experiments that varied the ambient temperature—decreasing it early in the night and increasing it in the morning—have shown similar benefits for improving and maintaining sleep.”

Nowadays there is even a mattress with ATROS technology available to aid in cooling temperatures at night *wink wink nudge nudge* So, if this isn’t enough to convince you to sleep cooler, maybe our other articles will.