By Inna Hemme
More and more Berliners are plagued by sleep disorders. According to their own statements, around 76 percent of those employed in the city have sleep problems (study by the health insurance company DAK).
In the summer, our night’s sleep is even worse. Late daylight and extreme heat, which we are increasingly experiencing in cities, prevent the body from switching to relaxation mode.
In his book “Too hot during the day and too bright at night” (Rowohlt Verlag, 24 euros), Hanns-Christian Gunga (68), Professor of Physiology in Extreme Environments at the Charité, examines the effects of heat on the human body. Our organism tries to keep its temperature constant at 37 degrees Celsius so that vital metabolic processes can take place continuously – according to the expert. This temperature should only fluctuate slightly. Therefore, the heat can be not only annoying, but also dangerous.
In fact, more people die from heat in Germany than on the road. Heat collapse, migraines and cardiovascular problems are just a few of the consequences that high temperatures can have on your health. In any case, drinking enough is advisable, says Gunga.
Preventive saunas and washing in the freezer should also help. The Berlin behavioral therapist Hans-Joachim Ruhr, on the other hand, recommends thought-stopping techniques to help you fall asleep better. And an alarm clock.
BZ AM SONNTAG has put together 12 tips from sleep research, some of which may sound unconventional, but can actually help you have a good, hot night!
window open, too in the heat!
Most people now know how to ventilate properly in extreme heat: It is best to open the windows early in the morning and late in the evening when it has cooled down a bit outside. But: You should only keep the windows completely closed during the day in apartments where nobody is staying. Because standing air produces a lot of moisture and carbon dioxide. If you are at home, be sure to ventilate during the day by opening two opposite windows!
Aperol Spritz prefer drink earlier
“Alcohol is a big sleep killer. You fall asleep faster, but alcohol prevents deep sleep. If you have more than two glasses of wine in the evening, you will wake up dead,” explains the Berlin sleep expert and psychologist Hans-Joachim Ruhr. Solution?
If you don’t want to do without your Aperol Spritz, it’s better to have it earlier in the day. This gives the body enough time to break down the alcohol and does not have to do this work at night. Of course, this tip does not apply if you have to work, drive or take care of children!
Sport is (sleep) murder
Exciting competitive sport late at night also makes it harder for us to sleep. The expert: “It’s better to jog and box in the morning. And go for yoga or a walk in the evening. Then of course it shouldn’t be too bright either, because light stops the release of the sleep hormone melatonin.”
laundry in the freezer
Does the freezer have some space next to the ice cubes and ice cream? Then simply put the bedding or nightwear in for a short time! Well cooled, the body actually calms down faster – and you sleep better.
Eat cherries well
Fruit before bed isn’t supposed to be good. But there are exceptions! Cherries, especially tart cherries, contain both the sleep hormone melatonin and tryptophan, an amino acid that can also help with insomnia. Be careful with citrus fruits! Their high vitamin C content has a stimulating effect and wakes you up.
single for one night
Separate beds indicate a marital crisis? Not when it’s hot and stuffy in the bedroom. Our partner also often keeps us awake by radiating heat. So it’s best to postpone the cuddling (and the sex) until the morning and separate briefly (spatially) for the night!
sunset enjoy
The red light of the setting sun signals to the brain that night is falling. Sunsets can not only be beautiful, but also healthy. After that it was supposed to be completely dark. “Curtains closed, shutters down! In this way you promote the release of the sleep hormone melatonin, which makes you tired,” says Hans-Joachim Ruhr.
The red sunlight signals the brain: bedtime
pillow under the feet!
Your pillow could be better off under your feet on a hot night! Because: Placing your feet higher (about 5 percent above heart level) improves blood circulation and improves the quality of sleep. It also makes tired, swollen summer legs feel lighter.
To the wimp become
Taking a lukewarm shower before going to bed improves a night’s sleep. This is because the blood vessels are dilated and the body can release accumulated heat more easily.
sweat against heat
Off to the sauna! Of course not when there is a heat wave. But: Regular sauna sessions train the organism to get used to the high temperatures more quickly. And they stimulate the metabolism. In this way, nutrients in the blood are better transported into the body cells.
buy an alarm clock
On hot summer days we are often glued to the screen until late at night because we cannot sleep – a vicious circle. “Avoid anything with a blue light screen just before you go to sleep, cell phones, televisions and laptops,” advises Ruhr. A study was able to show that adults who were exposed to blue light only became tired three hours later. “Better read a book to fall asleep and buy an analogue alarm clock!”
Trick the brain
You still can’t fall asleep because your thoughts are going on a merry-go-round? Hans-Joachim Ruhr also taught thought-stopping techniques at a sleep school for adults. Here are two of them!
For example, consider B. What your thoughts are about and whether there are more pictures or words involved. If they are images, change their direction. So try to string together everything you just saw in your mind’s eye backwards. If your thoughts consist more of words, the foreign language trick will help. Think of the same sentences in another language. These two tricks are often pretty sleepy.
Just try what makes your night cool again!