We all know the feeling of sticky sheets and the glistening of sweat on your forehead when you try to sleep in a place that’s too hot. If the environment is too warm, you simply cannot sleep well.
of record high temperature What we’ve been experiencing in recent weeks is that it can make it difficult to fall asleep or disrupt manageable sleep.it’s our body temperature It plays an important role in our sleep cycle. It goes down a few degrees to make it easier for us to fall asleep and naturally goes up when it’s time to wake up. If your body temperature rises too quickly, you will wake up.
There’s another lesser-known reason why heat can interfere with sleep. It may come as a surprise to those who haven’t had strange dreams recently. The heat can spike anxiety dreams. Here’s what you should know:
What are anxiety dreams?
Dreams are an area that is being actively researched and expanded. There’s still a lot we don’t know about why we do it and how we do it.We know that most dreams happen mainly During REM cycle when the brain is most active.we do dream on another stageAlthough not very often.
we forget most of your dreams we do that every night. What sticks in our minds can range from the truly bizarre to the completely mundane. According to a review published in Sage Publications, around it 65% of dreams They are directly related to our waking life experiences. Unsurprisingly, our dreams sometimes reflect the insecurities we have.
Anxiety dreams are dreams or nightmares that cause stress or make you feel anxious. Things that weren’t resolved while we were awake could continue while we were asleep. Stress dreams are another way our brains try to process worry. Such dreams can occur after major changes in your life, but they can also be a by-product of everyday stress.
The most common themes of anxiety dreams are teeth falling out, being naked in public, and being chased. My typical anxiety dream is finding out I’m enrolled in a math class I’ve never attended. Anxiety dreams are uncomfortable and can leave you feeling irritated throughout the day.
How can heat cause anxiety dreams?
Heat and sleep are incompatible. If the environment is too hot when you are trying to sleep, your body will not be able to sleep. Advance your sleep cycle, depending on body temperature. As a result, sleep becomes fragmented. So even if you sleep 8 hours, you still wake up many times during the night and don’t feel rested.
Heat also affects the way you see your dreams. This is mainly done by him in two ways. It releases hormones and makes dreams more vivid.
Most people think that anxiety dreams come from stress in their lives. That’s mostly true, but new evidence suggests that external factors such as temperature are also important. The heat can make your body feel anxious when it really isn’t.
It’s all physiological.First, heart rate and increased blood pressure.then hypothalamic-pituitary-adrenal axis Activates the brain and causes the body’s stress response release cortisol. In extreme heat, your body reacts the same way it does when you’re feeling anxious. It affects the dreams you see.
The second way heat can change your dreams is to make them more intense. This is more likely to happen when it’s hot. end of the REM cycle,then dreams are the most vivid. So instead of completing and forgetting sleep cycles as you normally would, you remember them.
4 ways to keep the heat from affecting your dreams
Sleeping in a room that is too hot or spending time in record temperatures can lead to vivid and sometimes disastrous dreams. Try these 4 simple techniques to calm your anxiety and get some sleep.
1. Keep a diary of your worries
Anxiety symptoms are exacerbated by the heat.deal with you Problems written in a diary It’s one way to reduce your chances of having stressful dreams. Some find it helpful to write down what is bothering them at night and work it out. We are never free from worry. However, this is a constructive way to acknowledge what you are feeling and use the time to vent your solutions.
2. Try to relax before going to bed
On a normal night, it is essential to have a routine to relax each night. A good night’s sleep becomes even more important when it’s hot. Relaxing activities should be incorporated into bedtime. This will allow your body to relax and fall asleep. This will look different for each person. Some might take a cold shower or read a book. Some people do breathing exercises or yoga to lower their heart rate and increase relaxation.
read more: How to create the perfect environment for better sleep
3. Set the right temperature
When it’s hot, it’s especially important to make sure your bedroom is at a comfortable temperature for sleeping. when we’re about to fall asleep our body temperature Dripping. It then increases when it is time to wake up. The change in temperature is not very large, only a few degrees. It’s a subtle change. Any interruption will ruin your sleep.
Experts say the ideal temperature is around 65 degrees Fahrenheit, but the type of bedding you use and your fan settings can make a difference. I just want to get as close to that temperature as possible.
If you don’t have air conditioning, you can get creative by freezing your bedding. Alternatively, fans can be strategically placed at night. To make it even cooler, add a bowl of ice in front of the fan.
read more: Try these 12 genius hacks to help you sleep cooler
4. Investment in cooling products
If you want to take your sleeping experience to the next level, why not consider cooling bedding products. Almost all areas of the bedding are available with cooling foam. We’re talking about everything from beds, toppers, pillows, and even sheets.
One caveat with cooling products is that not all of them actually cool. Most brands use cooling as part of their marketing strategy if the product is temperature neutral. That is, it can prevent overheating, but does not actively cool. Products that don’t retain heat easily have their merits, but they don’t necessarily cool you down. Ghostbed Luxe, Cocoon Chill, and Brooklyn Bedding Aurora are cool-to-the-touch mattresses.
While the heat may make you more likely to have anxiety dreams, there are things you can do about it.
