Sleep well in hot weather

Sleep well despite warm nights

Many people find it hard to sleep on hot and humid nights and toss and turn restlessly in bed. The sleep expert Prof. Dr med. h.c. Günther W. Amann-Jennson knows what you should pay attention to in order to sleep well even in the heat. If it's hot outside, the preparation for a restful night starts in the morning:

• Bedrooms should be tight and dark during the day.

• Airing should only take place in the early hours of the morning or late in the evening

• Keep windows and doors closed from 10.00 a.m. at the latest to prevent the heat from entering the house and flat

• Roller shutters are the most effective way of darkening bedrooms. Blinds and curtains fitted inside can only block the sun's warm rays once they have already penetrated the room.

Make sure you have the right bedding

A thin, airy summer Midsummer Night's Dream duvet is ideal for covering up so that your body doesn't heat up again during the night. The right pillow, preferably made from moisture-absorbing natural materials such as virgin sheep's wool, is also crucial. Pajamas should be light and made of pure natural fibres such as cotton. Both can absorb the body's moisture and heat quickly and release it again immediately - after all, the body sweats out at least half a litre of fluid at night.

Light food and plenty of water

Long, light-intensive days mean that the body produces less of the sleep hormone melatonin. For this reason, the body needs less sleep in summer than in winter. However, to get the sleep you need in summer despite the warm temperatures, the sleep expert also advises

• Avoid heavy food during the day, favouring light meals and fruit. Eat dinner not much later than 7.00 pm.

• It is important to drink enough throughout the day, about two and a half to three litres of water or diluted fruit juices. However, the fluid deficit should not be replenished in the evening, as otherwise sleep will be interrupted by frequent trips to the toilet.

• For reasons of sleep biology, electric room coolers and air conditioners are not recommended. Firstly, the amount of energy required is disproportionate to the amount of cold generated and there is a risk of neck tension and colds, including colds, mucous membrane and eye irritation.

• Sleeping pills should only be taken in the case of illness-related sleep disorders and only under medical supervision. However, there is nothing wrong with a herbal, sleep-promoting preparation containing valerian, hops, passion flower etc.