Goodbye to the duvet, blanket , and hot water bottle that kept you warm during those long winter nights. With the arrival of warmer weather, it's time to cool down!
Did you know that heat tends to affect the quality of our sleep ? In fact, it destabilizes our body temperature and disrupts our sleep cycle . To get a restful, quality sleep in the summer, there are some tips that can be very useful; we'll explain everything.
Room temperature, a key factor
Sleeping in a cool place is essential to regain quality sleep and enjoy the good weather during the day! The ideal temperature for a bedroom is 17°C . At this temperature, the body will be able to cool down naturally thanks to the thermoregulation process where it can reach a body temperature of up to 32°C . Thanks to this process, the many biological functions established during sleep will be able to perform optimally, thus preventing the impact of sleep disorders on our health.
In the event of a heatwave or extreme heat, keep your blinds and shutters closed while opening the windows to create a draft. To feel fresher, you can also opt for an air conditioner or a fan to lower the room temperature.
Create a dark, quiet environment
During summer, the sun doesn't want to sleep so it sets late and rises early, which affects our quality of sleep .
Indeed, sleeping in the dark is not just a habit we pick up from our parents. Being in complete darkness during the night will allow our body to adapt and initiate falling asleep . In particular, it will have an effect on the synthesis of a hormone involved in falling asleep: melatonin. This hormone has a chronobiological action ; its production will increase as the light decreases during the day, hence the importance of limiting light in the evening .
In addition to keeping your blinds and shutters closed , limit screen time as much as possible before going to bed, which will help you fall asleep more quickly.
Adopt a “ sleep spring ” routine
Adopting a year-round evening routine is essential for maintaining restful sleep . But during the summer, this routine can be supplemented to better adapt to the heat and sunlight.
Living (on love and) fresh water
Opt for cold showers (or lukewarm showers for those who are more sensitive to the cold), which will help your body cool down before you even go to bed. This will help you get ready for bedtime so you can fall asleep before you even hit the pillow.Choose bedding and clothing that breathe!
Choosing your pajamas is crucial. Opt for lightweight pajamas made of cotton, linen, or silk , which are comfortable and thermoregulating natural materials for quality sleep without sweating !
Ventilate your room
To avoid it being hotter inside than outside, remember to ventilate your room with the shutters closed of course (away with mosquitoes!), which will help you enjoy the late evening breeze. It's an effective solution for lowering the room temperature before going to sleep !
Adapt your diet
Summer means salads , and they're a great choice for your sleep ! To fall asleep quickly, choose a light dinner so as not to overload your digestion and your body, which could cause bloating and discomfort that prevent you from sleeping.
Equip your bedside table
Don't hesitate to keep a glass of water near you, a mist maker, or even a mini fan by your bedside. This habit will not only help you stay in bed during the night but also prevent you from waking up during the night.
Get back to sleep with food supplements
If you're experiencing intense sleep disturbances, dietary supplements can help you get back to quality, restful sleep . We've got you covered.
Fast Sleep Gummies
With a delicious taste of wild berries and sugar-free, they help you fall asleep faster thanks to their plant-based melatonin, passionflower and Indian spikenard with soothing effects . Taken occasionally or as a renewable 15-day course, this is the product made for your jet lag.
Peaceful & serene sleep cure
It limits nighttime awakenings and controls sleep for more restful and longer nights. Thanks to the combination of kudzu and valerian extracts, these capsules offer better quality sleep with a deeper and more peaceful sleep over the long term, without habituation or hormones , ideal for people who suffer from chronic sleep disorders.
