When there is heat, there is a tendency that you will wake up tired in the morning.
You may be wondering why this happens, even when you expect to feel strong and refreshed after sleeping at night.
Once we step into periods of increased heat, chances are that you will wake up tired most mornings.
Why You Wake Up Tired
As the heat comes into your room the temperature of the room increases.
But, as an adult, you need the temperature in your room to be between 19 to 20°C to get a good sleep.
When that temperature is achieved inside your room, your body temperature adjustment would happen as it should.
Basically, before you sleep, your body produces a hormone called melatonin.
This hormone causes a drop in core body temperature.
According to sleep therapists, this is necessary for you to be able to sleep.
Most importantly, you should note that when you sweat, you lose water. This results in dehydration and when you wake up, it shows (1).
You will feel so tired and not well rested.
As a result, there are few things you have to do before you sleep. These things will help you feel better when you wake up.
What To Do If You Wake Up Tired During Heat
The truth is that your being weak in the morning is an outcome of how you slept at night.
But everything about your night sleep starts from what you do before bedtime.
Sleep therapists recommend that when the heat is much, you should start to prepare your room earlier before bedtime.
Keep Hot Air Out
First, you have to ensure that your room temperature is appropriate before you go to bet.
This you do by ensuring that the hot air do not come into your bedroom from when the sun is hot till evening time.
Close your windows, blinds and curtains before sundown.
Remember, your target is to bring down the room temperature to 19°C before bedtime.
Doing this helps you ensure that you get a restful night sleep. You will definitely not wake up tired. Instead, you will feel refreshed.
Take A Glass Or Water Before You Sleep
Taking water before you sleep is important at a period when the heat is much.
Basically, the water will help you stay hydrated, in situations where you sweat at night.
Let The Breeze Come In
The other thing you want to do to ensure you do not wake up tired is to allow the breeze in.
Once evening comes, open the window, blinds and curtains, especially if it is not dusty.
This will help ensure that your room gets cooler.
If you do not have air conditioning unit, you may want to leave the window open at night.
This helps ensure that the cool breeze continues to come in.
Also, ensure that the room is properly cross-ventilated.
In countries where power is a challenge, you should rely on natural source of breeze through your window.
Use Cotton As Bedsheet
Also, to ensure you sweat less at night reduce the amount of coverings on your bed and use more of cotton materials.
Cottons are cooler to your body and do not retain heat.
It will help you get better sleep at night.
Keep Your Head Away From The Breeze Source
If your window is open through the night, ensure that your head is not directly at the point the breeze is coming from.
If you do sleep with your head in that direction, you could wake up with a heavy head or feeling you have flu.
Excess breeze going into your nostrils while asleep is not healthy for you. It could make you wake up tired instead of refreshed.
Ensure you keep your head away from the area the breeze is coming from.
Don’t Worry
You see, the more you are afraid you will wake up tired, the more the chances of not getting a good sleep.
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Just focus on the fact that in the night, the weather will be cooler and your room temperature will be great. then apply the techniques you need to apply to get the result you need.
The heat will not last forever.
Take Water When You Wake Up Tired
Finally, it is a good thing to take a glass of water when you wake up. After brushing your teeth, take a glass of water and you will feel better.
Rehydrating in the morning is really amazing because you will quickly regain the water you lost, as a result of the night sweat.
We are confident that these few suggestions, which sleep therapists recommend, would work for you.
Kindly share with your friends and loved ones to help them know what to do to reduce effect of heat while they sleep.