10 tips to keep cool while sleeping without air conditioning this summer

Sleeping in summer is usually no fun, but if you add a heat wave and no air conditioning to it, it can be a real nightmare. Science has documented these facts: we need a low temperature to sleep, why we rest better in winter, and why we should keep the room as cool as possible.

According to a Japanese study, changes in temperature tell us that something is not working well in our body. They are a ‘natural clock’ and can cause us to wake up, because of sweating, headache, or because you simply can’t get to sleep.

Human evolution has meant that we are daytime animals, and rest occurs at night, when it is colder and darker. That is why people dealing with large shifts in temperature sleep so badly.

Normally, when we are preparing to sleep, mentally at least, our body temperature begins to drop. Hence, we sleep better in cold environments. Not just adults; children, babies and the elderly are much more sensitive to these types of temperature changes.

What to do if you don't have air conditioning

The heat tends to rise, so if you have a room in the lowest part of the house, try to sleep there. In summer there are people who come to sleep in basements where neither a fan nor air conditioning is necessary.

Try to make your sleeping room as insulated as possible, especially from high temperatures during the day. If you are getting the sun until the end of the afternoon it will be a problem to rest without technology.

Trying to lower our body temperature is not always easy. Despite popular belief, drinking something very cold will only make us sweat more due to the contrast with the outside world.

It is essential that, as soon as the sun begins to heat up you lower the blinds, do not open windows, and keep the house as cool as possible.

Do not choose sheets made of synthetic fabrics, cotton will be the best choice. Natural fabrics allow your skin to breathe and do not transmit more heat. If you have plastic mattress covers to prevent sweat from passing to the mattress, as in many hotels or when there are small children, try to remove them during these days.

As with food, the shower is a key element. Even if you feel like ice cold, finish it with warm water; you will avoid the temperature change again and start sweating.

Forget exercise these days, at least before bed. It would be a good way to sleep doing meditations, relaxing yoga, listening to soft music... something that doesn't make you sweat, or get tired, or activate your metabolism.

Avoid alcohol before going to bed as it dehydrates you and you will sleep worse. Drink a lot of water even if you are not thirsty, avoid large dinners that will prevent you from resting well.

Even momentarily, you can mop the floor before going to bed and something will cool the temperature.