40 conseils efficaces pour mieux dormir lors de nuits d'été étouffantes

Les nuits d'été peuvent être associées à la romance et au plaisir, mais pour certains d'entre nous, elles sont également liées au fait de se retourner et de se retourner, de transpirer et de s'allonger dans son lit pour maudire la chaleur. Et obtenez ceci: même si vous sont dormir toute la nuit, le temps pourrait encore vous affecter. Recherche publiée dans le Journal d'anthropologie physiologique a révélé que le temps chaud peut perturber vos cycles de vagues lentes et REM, ce qui signifie que votre qualité de sommeil souffre, que vous vous réveilliez ou non.

Heureusement, il existe de nombreuses façons de faciliter le sommeil toute la nuit, même en cas de vague de chaleur. Ici, nous avons rassemblé les meilleurs. Alors lisez la suite et restez cool!

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Cela semble probablement contre-intuitif quand il fait essentiellement bouillir à l'extérieur, mais une douche chaude avant de se coucher est juste la chose pour vous aider à vous endormir par une chaude nuit d'été. Selon une recherche publiée dans Sommeil, une baisse de la température corporelle avant le coucher peut être un déclencheur physiologique de l'endormissement. Donc, augmenter la température de votre corps avec une douche chaude peut aider à déclencher cette réaction.

Quelques mises en garde: la vapeur d'une douche chaude peut aggraver la chaleur chez vous, alors assurez-vous de casser une fenêtre ou d'allumer un ventilateur. Et n'y restez pas trop longtemps, car cela peut provoquer des démangeaisons et une peau sèche.

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L'hyperthyroïdie, une surproduction d'hormones thyroïdiennes, affecte d'innombrables hommes et femmes. Quand il frappe, il peut entraîner, entre autres, des troubles du sommeil et une hypersensibilité à la chaleur, ce qui rend le sommeil plus difficile en été. Heureusement, lorsque vous voulez vous assurer que votre thyroïde reste en parfait état, vous pouvez commencer par les 20 meilleures façons d'avoir une thyroïde plus saine.

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Pour un refroidissement rapide qui ne nécessite pas beaucoup d'efforts ou de dépenses, prenez une pause dans un schéma de respiration rafraîchissante connu en yoga sous le nom de sitali pranayama.

Pour pratiquer, asseyez-vous avec la tête, le cou et la colonne vertébrale alignés, puis ouvrez la bouche en forme de O. Roulez votre langue dans un petit tube et collez-le à travers l'ouverture de vos lèvres. Inspirez ensuite lentement par la bouche, un peu comme si vous buviez avec une paille. Fermez la bouche et expirez par les narines. Répétez ces étapes pendant deux à trois minutes et vous serez surpris de la fraîcheur que vous ressentez. Vous pouvez également l'utiliser comme une occasion de pratiquer la pleine conscience, ce qui signifie que vous serez également moins stressé lorsque vous aurez terminé.

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Le bruit de la pluie est interprété par votre cerveau comme une «non-menace», selon le Dr Orfeu Buxton, professeur agrégé de santé biocomportementale à la Pennsylvania State University. La pluie est également un «bruit rose», un type de son à large spectre qui peut augmenter la quantité de sommeil profond que vous obtenez si vous l'écoutez pendant la nuit, selon une étude publiée dans Neuron.

En plus de cela, de nombreuses personnes associent inconsciemment le son de la pluie à un temps plus frais, il est donc possible de tromper votre cerveau en lui faisant croire qu'il n'est pas aussi chaud qu'il ne l'est vraiment. Il existe des applications, des machines à bruit et même des vidéos sur YouTube qui peuvent vous fournir toute une nuit de pluie pour vous aider à mieux dormir lorsque la chaleur est élevée.

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Le débat sur la question de savoir s'il vaut mieux dormir nu ou en pyjama quand il fait chaud dehors n'est toujours pas réglé, avec un côté soutenant que moins de vêtements sont plus frais, et l'autre disant quand vous êtes nu, il n'y a pas de tissu pour évacuer l'humidité, ce qui vous rend plus chaud . Mais une chose sur laquelle tout le monde peut s'entendre est que vous ne pouvez pas porter de confiture de flanelle au lit en juillet. Au lieu de cela, optez pour un coton tissé lâche ou un tissu conçu spécifiquement pour évacuer l'humidité, comme un mélange de bambou et de viscose.

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Vous pensiez probablement que vous aviez fini avec la laine pour la saison. Mais en supposant que vous n'êtes pas allergique, un surmatelas en laine peut réellement vous aider à rester au frais toute la nuit. La laine est naturellement thermorégulatrice et respirante, ce qui signifie qu'elle réagit à la température de votre corps et peut absorber puis libérer l'humidité. Donc, si votre matelas se transforme en plaque chauffante miniature une fois que les températures commencent à monter en flèche, pensez à vous procurer une housse de matelas en laine plutôt qu'une mousse traditionnelle.

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Si vous savez que vous dormez chaudement ou que vous vous réveillez fréquemment au milieu de la nuit après avoir transpiré, vous devriez envisager d'acheter des draps PeachSkin, fabriqués avec un tissu intelligent qui évacue l'humidité et qui est spécialement conçu pour les sueurs nocturnes. .

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Actée à grappes noires a longtemps été utilisé pour traiter les bouffées de chaleur, mais il peut être tout aussi efficace pour vous aider à dormir confortablement. Une étude publiée dans le Journal d'ethnopharmacologie a constaté qu'il peut aider à réguler la température interne du corps, donc si vous brûlez toute la nuit, ce supplément peut aider votre souffrance.

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Vous pourriez penser que faire de l'exercice avant de vous coucher est une idée terrible, mais faites-le bien, et vous serez heureux d'avoir repris l'habitude. Essayez de faire de l'exercice environ une heure avant de vous coucher, ce qui vous fatiguera et donnera à votre fréquence cardiaque suffisamment de temps pour revenir à la normale. Suivez le tout avec une douche chaude et vous pouvez déclencher cette baisse de température corporelle qui vous aide à vous endormir.

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Si vous n'avez jamais eu de migraine, vous ne connaissez peut-être pas les patchs de refroidissement de la migraine. Ces patchs auto-adhésifs peuvent refroidir la tête entière, parfois jusqu'à 12 heures. Pour un moyen rapide et facile de refroidir tout votre corps, prenez une boîte et collez-en une sur votre tête, l'arrière de votre cou ou tout autre endroit trop chaud.

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Évidemment, vous ne voulez rien boire de la caféine avant de vous coucher, mais une tasse de tisane pourrait vous apporter le soulagement que vous recherchez – et une tasse de thé de chrysanthème, en particulier, pourrait être exactement ce dont vous avez besoin pour vous rafraîchir au fin de la journée. Pourquoi? Eh bien, les praticiens de la médecine chinoise croient fermement que le chrysanthème peut réussir à abaisser la température corporelle. Non, ce n'est pas prouvé, mais si vous avez du mal à attraper les z pendant le pire de l'été, cela ne pourrait pas faire de mal d'essayer cet ancien remède à la maison.

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L'eau qui s'évapore en séchant peut avoir un effet de refroidissement, donc si vous pouvez gérer les mèches ébouriffées que vous aurez le lendemain, pensez à dormir avec les cheveux mouillés, ce qui transformera votre tête en un climatiseur instantané.

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L'hypothalamus fait partie de votre cerveau qui régule à la fois votre température corporelle et votre cycle circadien, et les recherches publiées dans le Journal international de l'obésité et Métabolisme moléculaire ont constaté que les aliments riches en matières grasses ou en sucre provoquent une inflammation de l'hypothalamus. Alors préparez la glace et remettez votre cerveau en forme pour dormir.

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Si vous et votre partenaire vous disputez fréquemment sur la température de votre pièce, laissez la science décider une fois pour toutes. Bien qu'il n'y ait pas un seul chiffre magique qui vous fera dormir toute la nuit, une plage de 65 à 72 degrés est considérée comme optimale.

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Vous pouvez également vous saboter chaque nuit en dormant sur des draps aussi luxueux. Un nombre élevé de fils peut sembler incroyable, mais il rend les draps moins respirants. Optez pour un nombre de fils inférieur avec une fibre de coton plus douce, comme la percale ou le coton égyptien, pour garder votre lit au frais toute la nuit.

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Vos draps ne sont pas les seules choses qui pourraient rendre votre lit chaud la nuit. Si vous vous réveillez fréquemment au milieu de la nuit pour retourner votre oreiller du «côté frais», vous devriez envisager de vous procurer un oreiller de sarrasin. Un oreiller de sarrasin ne retient pas la chaleur, grâce à tout l'air qui circule entre les grains individuels, ce qui signifie qu'il reste plus frais plus longtemps.

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The "Egyptian Method" for keeping cool at night involves rinsing a towel or sheet in cold water and laying underneath it. Before you take it to bed, make sure you wring out as much of the water as possible or even run it through a spin cycle. The evaporation should help keep you cool.

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If allergies are keeping you up at night, make the effort to wash your sheets more often. Your bed is, unfortunately, a pretty common resting place for pollen, especially during the warmer months, but frequent washing can help. And as tempting as it is when it's nice out, don't dry your bedding on the line, because a giant, wet piece of fabric hanging outside instantly becomes a pollen trap.

The longer days of summer are a curse and a blessing. You've got more time to enjoy outdoors, but the sun can also wake you up earlier than it does in winter. If this is a problem for you, get a lightweight sleep mask.

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You might have noticed all the ways your bed makes it harder to sleep in hot weather. One option is to ditch the bed entirely and sleep in a hammock. A hammock gets significantly better air circulation than a mattress, plus the gentle rocking motion of a hammock creates "sleep spindles," brief bursts of brain activity associated with peaceful sleep in noisy environments.

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By now, you probably know that you shouldn't be looking at screens before you go to bed because the blue light they emit can make it difficult to fall asleep. But in this case, "unplug before bed" means actually unplugging all your stuff. If you've got a lot of appliances and gadgets plugged in during the night, they're generating heat, even if they aren't being used. For the sake of ease, plug everything into a power strip, and then turn that off before bed to help keep your room cooler.

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Get into the habit of taking off your shoes when you get home. Pourquoi? Well, walking around in shoes you wear outside is a great way to track pollen all over your house, which can trigger allergies and make it harder to sleep through the night.

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The old saying "it's not the heat, it's the humidity" is partially true. The heat doesn't help, but the humidity makes sleeping in the summer a lot worse. Ideally, your sleep environment will have a humidity level of about 30 percent, so if you live someplace muggy, you might want to invest in a dehumidifier to make your life better.

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If you've already found the perfect pillow and don't want to trade it in for a buckwheat-filled one, you can buy a pillow cooling pad. Simply stick it under your pillow to keep it cool all night.

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A thermos isn't just great for keeping hot drinks hot. It can also keep cold drinks cold. Replace your usual bedside glass of water with a bedside thermos or travel mug of cold water, so if you wake up in the middle of the night you can have a sip of something cool and refreshing, instead of the awful experience of drinking warmish water when you're half-asleep.

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For an instant cool down, make your own cooling spray out of aloe, witch hazel, and peppermint oil. The aloe and witch hazel soothe your skin, while the peppermint oil makes your skin's cold receptors kick into overdrive, sending chill-filled signals to your brain that will make you feel cooler.

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You probably weren't planning on firing up the oven to make a casserole on a 90-degree night, but the National Sleep Foundation recommends avoiding fatty or spicy foods before sleep as well. Consider that heat wave an excuse to explore the farmer's market!

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To cool off quickly, run cold water or rub ice cubes on your pulse points. Blood vessels are close to the surface there, so a little bit of cooling action can have a lot of cooling effect. In addition to your wrists and your neck, don't forget to do the tops of your feet for maximum coolness.

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You might not realize it, but going to sleep dehydrated is a great way to get a lousy night's rest. Being dehydrated can cause disruptive snoring and nocturnal leg cramps. And hotter temperatures outside mean you need to drink even more to compensate for the water you're losing from sweating. So, when the temperature starts to rise, make sure to drink extra water to avoid waking up parched.

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Keep a little spray bottle on hand to mist yourself just before bed. The water evaporating on your skin will cool you off. Or, for even more cooling action, you can go more high tech with one of those handheld fans with a bottle attached to it.

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If you have allergies, keep your windows shut to keep pollen out so you can sleep at night instead of sniffling. And even if you ne pas have allergies, keeping your windows shut and covered during the warmest part of the day is a great way to keep your room from getting too hot.

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If you are being woken up in the night by mosquitos and other bugs, be sure to give your window screens a very thorough once over. Sometimes, little holes and tears escape obvious detection, but it doesn't take much for something so small to make its way into your room and ruin your night.

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Summer nights might be romantic, but summer bedtime is better spent alone. If you can swing it, having your partner sleep in a separate bed is a great way to cool things down. You eliminate the body heat generated by having another person in bed with you, plus you can sleep spread out, which means more air can touch your body and keep you cool.

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Summer is the time for sangria, mojitos, margaritas, mint juleps, and countless other amazing cocktails, but if you want to sleep through the night, it's best to skip the alcohol entirely. Because of the heat, you're already more likely to be dehydrated, which alcohol will make worse. On top of that, a study published in the Brain Research Bulletin found that alcohol incapacitates your body's ability to regulate its temperature, making you feel in warmer in weather that's already hot.

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Before you hit the hay on a hot night, fill your hot water bottle with water and stick it in the freezer. Once it's cold, bring it to bed with you and keep it by your feet to keep your body and your bed as cool as possible.

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The cooling sleeves runners wear on their arms and legs can keep you cool at night, too. After all, they're designed to wick moisture and keep your body temperature down. So don't be afraid to suit up before bed!

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Want to cool down fast and sleep better? Take a sock and fill it with rice. Keep it stored in the freezer or fridge, and you can bring it to bed with you at night to rest it on your eyes or the back of your neck to cool you down.

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If you don't want to shell out the dough for a dehumidifier, you can buy buckets of desiccants at hardware stores or dollar stores and use those to suck the moisture out of the air in your room.

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Yoga is relaxing enough before bed that studios often have classes specifically for that purpose. If you're practicing at home, you might want to avoid poses that generate a lot of heat and energy, like sun salutations and twists, and instead focus on gentle stretching of your shoulders, hips, and hamstrings, along with mindful breathing to relax your mind and body and prepare you for bed.

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When you weigh more, your body generates more heat, according to research published in The American Journal of Clinical Nutrition. In addition to that, a thick layer of fat on your stomach acts as an insulator and keeps heat trapped in your body, which will also make you warmer. If you're overweight and wake up from overheating in your sleep, you might want to consider losing a few pounds. And if you don't know where to start, learn the 15 Most Dangerous Diet Fads You Should Avoid at All Costs.

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