Sleep Fine With These Nine Tips

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August 2016

It’s Bedtime and it‘s Hot Outside

Don’t Sweat It and Sleep Fine With These Nine Tips

Throughout most of the country this summer, we are experiencing record-breaking heat. How does one stay cool at night and sleep well during these hot months? Here are nine of my favorite tips to get you sleeping soundly this summer season:

1.       Stay hydrated during the day. Drink plenty of water. If possible, avoid exercising outdoors during the hottest time of the day, between 12:00 and 3:00 PM.

2.       Enjoy tea time - iced tea that is! I really like this recipe: a lavender mint tea from For a relaxing and refreshing caffeine-free beverage: bring to a boil 4 cups of water, ¼ cup fresh lavender petals, and 1 cup fresh mint leaves. You can breathe in that steam for a little aromatherapy. Next, turn heat to low and simmer for 15 to 20 minutes. Serve over ice with perhaps a little bit of honey. Yum!

3.       Change your linens for summer. Swap out the heavier flannels and synthetic fabrics for lighter natural cotton or linen sheets. Egyptian cotton is a great choice. It is comfortable and will let your skin breathe at night.

4.       Keep your sleeping environment as cool as possible. This means keeping your drapes and blinds drawn during the day. 

5.       If you don’t have air conditioning: have a fan in your room and set ice packs or frozen water bottles in front of it while you sleep.

6.       Take a tepid bath or shower. If you are a Caldera Spas owner, you can take advantage of the Cool Zone Hot Tub Cooling System and enjoy your spa in the evening before bedtime (even during these extra hot summer nights).

7.       Visualize: As you drift off to sleep, think of something cool and comfortable… perhaps an image of a waterfall, drifting lazily along a windy river in your canoe or kayak, or a dip in a mountain lake.

8.       Enjoy a perfect summer bedtime snack: a frozen banana. Not only is it cool, sweet, and creamy, but it also promotes sleep because it contains natural muscle relaxants, magnesium and potassium. Get in the habit of peeling ripe bananas, storing them in freezer bags, and keeping them in your freezer.   

9.       Write in your journal. No matter what season it is, it is always an excellent habit to spend a little time before you turn out the lights to write: something you are thankful for, something you think went well that day, or something you are looking forward to the next day.

Stay cool and sweet dreams!

Debra DiPietro’s Bio:

For more tips and ideas on how to get a good night sleep, you are invited to visit Debra’s blog: The Warm Milk Journal

When Debra is not writing you may find her walking on the beach dreaming up her next adventure. Debra makes her home in sunny Atlantic Beach, Florida with husband John, daughter Aimee, and cats Patches and Mew.  

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