When summer is coming out and the sun is shining a lot, the average Dutch is very happy with it (by day at least!). But when the night is over, this is the case with many Dutch people for sleepless nights. Sleeping with warm weather is a problem for many people.Even so, about 75% of Dutch people suffer from sleep problems at summer temperatures, and that is of course enormous. These bad nights are also reflected in energy efficiency and productivity during the day.
18 Tips to sleep better with warm weather
Fortunately, there are many things you can do to sleep well in these summer nights too! If you, like many others, also suffer from this problem, try out a few. I have 18 helpful tips for you in this article to help you keep up with summer nights.
Make the most of your fan
Having a fan is one thing, but do you know how to use them best? You can use your fan in various ways to ensure you have a nice cool night.
Tip 1: A fan sucks the air behind itself and blows it out on the front. Therefore, you can place your fan at a source of cool air. At night, the air is cooler than inside. Therefore, place the fan best in an open window to blow the cooler air out of the room.
Tip 2: Create your own airco system! Place bottles of frozen water for your fan so that the air is blown along the freezing bottles. The ice in the bottles will of course melt, so that its operation decreases, but in any case it causes the air to cool for a while. Hopefully long enough to fall asleep.
Tip 3: Open your door and place the fan so that it blows the warm air out of your room into the corridor. Make sure you have a window open so that cooler outside air flows in. As the air pressure differs, cooler air flows in and replaces the warm air entering the room.
Tip 4: The disadvantage of many fans is that they make a lot of noise. Maybe you fall asleep, but wake you up again if you get a deep sleep in a lighter sleep. This transition happens several times in the sleep cycle we go through every night . This can be solved by buying a fan with a timer on it. The fan then goes out automatically if you, hopefully, have a good light for a long time.
Already a fan and do not want to buy a new one? Earbuds ! Only less ideal if you have to wake up from an alarm clock in the morning.
Make use of the cooler outdoor air
Tip 5: Keep the windows and doors closed as much as possible to keep the warm air out of doors. When the temperature decreases in the evening, and is cooler than the indoor temperature, open the windows so that the “cooler” air can flow inwards.
Cool your body
There are many different tips and tricks to help you cool your body before or even during sleep.
Tip 6: Sleep under a cold / wet towel or with a damp shirt. It is advisable to lay on dry towels or water-absorbing molton to prevent water damage to your mattress. When choosing a molton, make sure that it is simply cotton and there is no “plastic or PVC” that makes it waterproof. This does not “breathe”, making it only more bulky in your bed.
Tip 7: Cool your neck, this is because it’s through the rest of your body. Do this with a cooling element in a towel.
Tip 8: You can also choose to put your pillowcase in the freezer during the day! (Do this in a special bag for the freezer). You can also do the same trick with your sheets.
Tip 9: Cooling your feet continues to work to the rest of your body, you can cool them by wet your socks with cold water and then put them on sleep.
Tip 10: Make sure your feet are beneath the blankets / blanket. For example, heat your body through your feet.
Tip 11: Take a cool shower before going to bed. This cools your body and keeps it cool for a while and slowly warms up again. Perhaps this will take long enough to fall asleep. Also, make sure you do not shower too cold, then the body needs to work hard again to warm up.
If you do not feel like having a shower before going to bed, it also helps to cool your body by keeping your wrists under the cold tap.
Other tips for sleeping with warm weather
Other useful tips to keep in mind during hot summer nights.
Tip 12: Heat pulls up, so it’s better to sleep low. Do you happen to have a fancy in your room? Then open it so that the warm air can escape further up.
Tip 13: Sleep naked.
Tip 14: Sleep with your arms and legs wide so that the heat is not gathered around your limbs.
Tip 15: Enjoy and drink well. Sufficiently hydrated to go to bed so you do not dry out by sweating, and so you do not wake up from the thirst. You can drink good hot drinks like tea, this helps promote sweating (and cools your body) and it’s good for the thirst. Do not drink caffeine like coffee in the evening and do not drink with alcohol .
Tip 16: You can get different sleeping remedies / herbs at the drugstore. So no fussy prescription drugs , but natural sleepers .
Tip 17: Use a thin summer duvet with a filler and a tin made of a natural product such as down or cotton. The synthetic duvets that still sleep most people do not allow air and keep your body temperature. You can only lay under a (cotton) bed sheet during hot nights.
Tip 18: Of course, you can also buy air conditioning. The major disadvantage of this is that air conditioning is generally not good for the airways. In addition, an air conditioning also offers incredibly much power. If you use air conditioning, do not put it too cold so you risk getting cold . The ideal sleeping temperature is between 16 and 19 degrees.
What tip are you going to try?
The tips listed above should include some tips that are worth trying out. Which one do you like best? Or maybe you have other sleeping tipsthat are not mentioned at all in the article above? Then I’m very excited about that!