Healthy sleep: So falling asleep in summer is not a problem

Fast falling asleep and a restful night remain an unfulfilled dream for many in summer. These expert tips can help.

The bedroom is warmed up by the hours of sunshine in the day, you roll back and forth in the sheets and get no eyes. This is probably what is happening to many at the moment – falling asleep becomes torture. But good and restful sleep is important. In an interview with the news agency spot on news, sleep researcher and neuroscientist Dr. Christian Benedict ("Sleep is the best medicine"), how we get our well-deserved sleep even on hot summer nights.

What general tips can you give for better sleep in the heat?

Dr. Christian Benedict: To improve the quality of sleep, you should go to bed at the same time every day and get up at the same time in the morning. Of course, only if you feel sufficiently sleepy. This time frame, which is repeated every day, helps mind and soul to understand when it is time to rest.

Another important tip is to clock your own internal clock, which controls when we are active and when we are resting, with our behavior during the day so that we can sleep well in the evening and at night. A daylight shower, especially in the first hours after waking up in the morning, exercising in the morning or early afternoon and periodic fasting, are ideal conditions for the body clock to promote a good night's sleep.

Which bedtime rituals are conducive to good sleep?

Dr. Benedict: One should go socially "offline" from 8pm. One should refrain from accessing work emails, Facebook or other social networks. You should also banish your cell phone from the bedroom. A cell phone within range often leads us to surf the net at night when we wake up. This activates us and makes it harder for us to fall asleep again. Relaxation in the hours before sleep and a boring bedroom environment at night are ideal for your sleep.

People struggling to fall asleep could also try taking a warm bath or shower 60 to 90 minutes before going to bed. The warm water on our skin, especially in the area of ​​the hands, feet and face, opens up vessels that give off heat. This facilitates the cooling down of our body, which is an important prerequisite for falling asleep and the quality of sleep. Cold showers should be avoided. Another act to help sleep is orgasm. The climax releases hormones that promote sleep and reduce stress.

No surfing the net, no cold showers: what should you avoid shortly before going to bed?

Dr. Benedict: Do not take a "nightcap" shortly before going to bed. Smoking and eating caffeinated foods are also a no-go. Of course, you should drink a lot in the hot summer months, but best distributed throughout the day – drinking a lot before going to bed increases the risk of having to use the toilet at night. Heavy and spicy food should also be avoided as it can cause heartburn at night.

What room temperature is necessary for a good night's sleep?

Dr. Benedict: 18 to 19 degrees for the average sleeper. It is best to test yourself which sleeping temperature is ideal for you. As long as you feel relaxed and master everyday life, your bedroom conditions seem ideal.

Windows open or close: What do you advise in summer?

Dr. Benedict: In general, it is always good to ventilate your bedroom. Better air exchange promotes sleep. In addition, it is rarely so warm at night that we should rather keep the bedroom window closed. However, an open window can wake you up early even on mild summer nights. The bird on the tree in front of your bedroom window, who greets the new day with its twittering in the early morning hours, can prove to be disturbing to sleep. Or the coughing neighbor who leaves for the morning shift in the late hours of the night. This could be remedied by earplugs.

On hot summer days, it is definitely important that you only briefly ventilate the apartment, including the bedroom, in the morning or late evening. During the day, on the other hand, you should keep the windows closed and lower the curtains. This prevents the living rooms from heating up and the walls from storing the heat.

How does switched on air conditioning affect our sleep?

Dr. Benedict: If you believe the research, sleep will not improve or worsen if the air conditioning is on at night. Our sleep doesn't seem to be particularly disturbed by the noise that air conditioning systems make. However, since these results are based on small studies, everyone should find out for themselves whether sleeping on hot summer nights is easier with or without air conditioning.

What role do bed linen and clothing play in a good night's sleep?

Dr. Benedict: A thin sheet of cotton or light cotton clothing is best suited for warm summer nights. If you want and can, you can also put your bedding in the freezer until bedtime.

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