How to sleep soundly during a heatwave: Expert tips and tricks

Falling asleep during a heatwave is a real challenge. However, it doesn't have to be that way. Discover a few simple methods that will make this process much easier for you. Make a few simple changes, and you'll sleep like a baby.

According to experts, the temperature in the bedroom should not exceed 18 degrees Celsius. During hot days, the walls of homes heat up to the point where the indoor temperature reaches over 20 degrees, making it much harder to fall asleep. How can you make this process easier? Discover some proven methods.

James Leinhardt is an experienced specialist in sleep posture treatment. He works with healthy individuals and patients after accidents or with severe posture defects. The expert advises that during a heatwave, falling asleep on your side is beneficial. This position improves air circulation, which allows for faster heat dissipation.

How else can you make it easier to fall asleep during a heatwave? It is worth opening all the windows in the bedroom half an hour before bedtime to thoroughly air out the room. One of them should remain slightly open during sleep. Also, don't forget to humidify the air regularly — for this purpose, a humidifier will come in handy. The best one is with a cool mist. You can get it at any appliance store.

After a hot day, a short and cool shower just before bed can significantly help. Start with lukewarm water, then gradually lower the temperature to cool your body. Also, don't forget to switch out your comforter. Replace it with a light blanket or a thin cover.

Drink warm tea with lemon balm, lavender, or mint an hour before your planned bedtime. If you have prolonged difficulty falling asleep, consider using melatonin. It's an organic compound naturally produced by the body. When used regularly, it facilitates falling asleep and regulates the circadian rhythm. Take it no later than an hour before your planned bedtime.