Tips for an ideal sleeping temperature without air conditioning

We facing a new heat wave that threatens to bring temperatures to extreme levels in more than 30 provinces of twelve autonomous communities.

This meteorological phenomenon is causing concern for both and . High night-time temperatures are one of the most common causes of , making rest difficult and leading to greater fatigue, apathy and irritability.

What's the ideal temperature for sleeping?

You've probably been too hot or too cold trying to . Body heat peaks in the late afternoon, then begins to drop at night to prepare your body for sleep, triggering the of melatonin. For this process to develop optimally, the ideal room temperature is around 16-18°C. What's more, if the room is too hot or too cold, or if there are draughts, they can affect sleep, particularly REM (rapid eye movement) sleep.

“Heat negatively affects the quality of our sleep, which decreases from 24°C night temperature. The increase in body temperature complicates entry into deep sleep and, consequently, fails to achieve restorative sleep. When the ambient temperature rises, the duration of sleep cycles shortens”, explains Àlex Pastor.

“In addition, a higher body temperature causes the brain to generate less melatonin, the hormone that the human body secretes and which acts as a regulator and precursor of sleep, essential for a good night's sleep,” concludes the expert.

Temperatures above 24°C most often cause restlessness. With the exception of young and the elderly, who may need a slightly warmer environment, it's worth investing in a room thermometer to monitor temperatures.

How to cool the room without air conditioning?

When it's hot, there are many things you can do to stay cool and comfortable in bed :

  • During the day, lower the blinds and draw the curtains to keep out the sun's rays and, with them, the heat.
  • Ventilate early in the morning, when it's generally cooler, and close the windows at midday.
  • Create draughts by opening two opposite windows at night.
  • Remove or replace heavy curtains and carpets. If you can't remove the curtains, spray water from time to time to refresh the room.
  • Wet the bedroom floor with cold water before going to bed. The water will take the heat from the floor to evaporate, cooling it.
  • Put in , better if they have large leaves, as they cool naturally, especially if watered at dusk.
  • Placing containers with ice water scattered around the house in strategic places like windows is quite effective when it comes to cooling rooms.
  • Turn off heat-generating electrical appliances such as televisions and computers. If you can stop this equipment emitting heat, you'll be able to cool the house without air conditioning.
  • Having the lights paid for saves on the electricity bill and keeps the house cooler.

Tips for sleeping well in summer

  • Follow regular sleep routines, even when going to bed and waking up.
  • Avoid naps longer than 30 minutes.
  • Eat light meals at least two hours before going to bed.
  • Keep the room ventilated during the day and at a temperature of between 20°C and 22°C at night.
  • Stay well hydrated with water or free of caffeine and stimulants.
  • Shower with warm or lukewarm water before bed.
  • Wear cotton pajamas.
  • Use cotton or linen bedding.
  • Avoid sleeping with the air conditioning on; fans can be used, but avoid direct airflow.
  • Play sports during the day, but avoid doing so in the last few hours before going to bed.
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