How to Sleep in Hot Weather Without Air Conditioning

Sleeping in the heat is really not easy, but these techniques will help to create a more comfortable atmosphere. Tips that work both to cool the body itself and to reduce the temperature in the room.

How to cool the body

A cool shower or bath before going to bed. Do not ice the water - it can cause vasospasm. A warm or slightly cool shower will trigger a natural cooling of the body. Do not wipe dry afterwards - let the water evaporate from the skin.

Cooling compresses. Apply to the pulse points—wrists, neck, ankles—a tissue soaked in cool water. In these places, large vessels are close to the skin, and cooling the blood quickly reduces overall body temperature. It is also possible to wet the hair or the line of hair growth - evaporation gives a tangible effect.

Cooling of the limbs. Lower your feet in the basin with cool water or place a bucket nearby. A lot of heat goes through the feet, and it helps cool everything

Frozen bottles. Freeze water in plastic bottles, wrap with a towel and place at the head or in the legs of the bed. Cold air is heavier than warm air and descends to create a local area of cool.

Cooling breath. Try the technique of yoga: fold the tongue with a straw and slowly breathe in, as if drinking air through a straw. Exhale through your nose.

How to cool the room

Protect the room from heating during the day. Keep windows and curtains closed, especially if they overlook the sunny side. You can use thick curtains, blinds or reflective film on the windows.

Ventilate correctly. During the day, the air breathes hot air out of the street. It is better to do it early in the morning or late in the evening, when it is cooler outside. At night, you can create a draft: open windows on opposite sides of the apartment to create air movement.

Use evaporation. During airing, you can hang wet sheets or towels - the air, passing through the damp cloth, cools. Also put cold water tanks in the room or spray water from the spray gun.

Combine the fan with cold objects. Place an ice bowl or frozen water bottles in front of the fan and the air will cool as it passes over them. Alternatively, wet the sheet, lightly squeeze and cover the bed with it, and turn on the fan nearby.

Turn off the heat sources. Turn off the outlets or remove from the bedroom appliances that are heated: TVs, computers, electric stove.

Additional tips for a comfortable sleep

Choose the right fabrics.
Bed linen, pajamas, and sleeping clothes made of cotton, flax, or bamboo allow air to flow well and absorb moisture. Avoid synthetics - it retains heat.

Prepare the bed. Put the sheets and pillowcases in the refrigerator 15-20 minutes before sleep - this will give a short-term feeling of coolness.

Create darkness. Darken the room: total darkness promotes melatonin production and helps to relax.

Put the gadgets away. The blue light on the screen prevents you from relaxing. Snooze your smartphone at least an hour before

Watch the power. Avoid heavy, spicy and salty food before bed - it raises the internal temperature of the body.

Relaxing practices. Breathing exercises, stretching or meditating lightly can help people sleep even in the heat.

Important Cautions

Do not direct the fan flow directly to yourself - this can lead to drying of mucous membranes or "cold" muscles.

Don't drink ice water - the body will spend energy on heating it, and it will only get hotter. It is better to be slightly cool or at room temperature.

Avoid sleeping in wet clothes or on wet sheets - this will increase the humidity in the room, which can increase discomfort.