High temperatures, oppressive humidity and the longest days often transform summer nights into a ordeal for millions of Italians. According to recent statistics, about 12 million of our compatriots suffer from sleep disorders, but it is during the hot season that this problem ends, also affecting those who normally rest without difficulty.
The human body follows precise circadian rhythms, regulated by the production of melatonin, the sleep hormone. In the summer, the light lasts more, causing a delayed melatonin production, in addition to the heat problem: when you sleep the body goes to natural and physiological changes in temperature, but if the environment is too hot, this process is hindered.
So let’s see 5 effective strategies to counter summer insomnia without resorting to drugs.
The night temperature
The recommended temperature for sleeping is about 18.3 ° C. Experts agree: according to the WHO guidelines and the Ministry of Health, the temperature should remain between 18 ° C and 22 ° C to encourage the natural lowering of body temperature, necessary to fall asleep.
When the bedroom is at the ideal temperature to sleep by about 18 degrees, the body increases the production of melatonin. To reach this temperature without energy waste, some strategies can be adopted:
Another useful expedient consists in placing a basin with ice in front of the fan: the air that passes over the ice cools down, creating a pleasant breeze without the intensive use of the air conditioner.
The pre-marine lukewarm shower
Contrary to what one might think, taking a warm shower, especially before sleeping, is preferable, since the blood flow to the skin increases, improving the dispersion of heat. A hot shower 1–2 hours before going to bed can favor sleep by lowering the internal body temperature. The ideal water temperature? About 40 ° C.
Cold showers should be avoided before sleeping. The cold compromises one of the main body mechanisms used to cool off: the dilation of the blood vessels that allows the dispersion of heat. The paradoxical result? The body will try to warm up, making you feel even more skilled.
Strategic evening feeding
Dinner plays a basic role in sleep quality. The dinner must be frugal but not less than the percentage of calories recommended in order not to incur an excessive lowering of sugars in the blood. The secret lies in the choice of the right foods.
Privileged:
Avoid instead:
An ideal example of dinner? Risotto with lettuce: fry the lettuce cut into strips with oil and garlic, add water and when the 100g of rice boils resumes. Simple, light and with relaxing properties.
Natural fabrics make the difference
The choice of bed linen and pajamas can transform a sleepless night into a restful rest. Materials such as linen, cotton and satin are among the most sought after because of breathable properties.
The linen is the undisputed king of summer: known for its incredible thermal regulation capacity, it is highly breathable and absorbs humidity, keeping the body fresh and dry. The linen sheets offer an incomparable quality of sleep due to the effect of absorbent power and permanent freshness.
The cotton, especially in the percalle version, represents an excellent alternative: the perception is highly breathable, thermoregulator and light on the skin. The dense plot but Areata makes it perfect for hot nights.
Absolutely avoid synthetic fabrics that trap warmth and humidity, creating a microclimate unfavorable to rest. The choice of the mattress can also make the difference: privilege natural and breathable materials that allow correct air circulation.
Natural supplements: from melatonin to herbal teas
When behavioral remedies are not enough, nature offers precious help. Melatonin can slightly improve the quality of sleep, the duration and time needed to sleep. The dosage? Experts suggest 1-2 mg about one hour before bedtime. Melatonin is also available in the formulation suitable for children, but always under pediatric control.
Among the most effective plants we find:
Prepare the herbal teas with non-hot water (about 80 ° C) and leave to infuse for 5-7 minutes. Drink them 30-45 minutes before bed to maximize the effect.
The white noise
An often underestimated remedy is the white noise, a sort of invisible shield: a barrier for other sounds from the environment. The constant sound of a fan, in addition to moving the air, can act as a white noise, helping to block other annoying sounds and encourage falling asleep.
It is not just about covering the external noises: with its repetitiveness the white noise reconciles sleep, attenuates the anxieties and the brood, relaxes the muscles. You can use specific apps, dedicated devices or simply the constant hum of a fan.
Recall that if sleep disorders were to persist for more than two weeks despite the application of these remedies, you will have to consult your doctor, because there may be underlying causes that will require specific attention.
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