HOT SUMMER NIGHTS MAKE SLEEPING DIFFICULT. THE REASON IS BECAUSE, FROM A BIOLOGICAL PERSPECTIVE YOUR BODY NEEDS TO COOL DOWN IN ORDER TO SIGNAL THE END OF THE DAY AND SLEEP TIME.
WITH OVERNIGHT TEMPERATURES SITTING AROUND THE MID 20’S AND BEDTIME STILL AROUNG THE MID TO HIGH 30’S…HOW DO YOU MANAGE TO GET THE KIDS TO SLEEP OR FALL ASLEEP YOURSELF?
1. TAKE A BATH – Tepid to cool (not cold) should allow your internal temperature to cool enough to induce sleepiness.
2. SLEEP IN NATURAL COTTONS OR GO NUDE – Dress your little ones and yourself in natural fibre’s. Synthetics can overheat you AND disrupt sleep.
3. BEDTIME DRINK – Cool water is a much better alternative than a cold beer. For kids cool to just warm milk or room temperature water helps them settle.
4. ROOM TEMPERATURE – Adults – One hour before sleep time cool the bedroom down. Set you’re a/c to 21 C. If you don’t have air con a simple fan can at least get warmed air cooler. When you do settle to sleep, adjust your aircon up a degree or down to what keeps you comfortable and stops you waking feeling too hot or too cold.
5. THE KIDS ROOM – A good indicator for room temperature is if your child feels clammy, is perspiring around the neck and is sleeping restlessly. Air con at similar temperatures for adults or a room fan is perfect. If you are using a fan avoid aiming it directly at your little one’s cot or bed
6. KEEP TO YOUR USUAL SLEEP ROUTINE – Consistency is key to avoiding over-tiredness. If you can cool down in the lead up to sleep and your room feels comfortably cool, your chances for nodding off at the right time will be so much easier.