You can’t sleep at night because of too high temperatures? What if a pair of socks could help you? It may seem counter-intuitive and yet: carry it before going to bed can help you fall asleep more easily. Here is how, according to Dr Gérald Kierzek, emergency doctor.
Why refresh your feet helps fall asleep?
When temperatures exceed 24 ° C in a room, the body struggles to evacuate its heat. Result: frequent micro-acknowledgment is undergone, chopped sleep and a feeling of discomfort. “”A high room temperature prevents the body from cooling naturally. Heat increases micro-acknowledgments and fragments sleep“Confirm our expert.
However, to dive into sleep, our body needs to lose between 0.5 and 1 ° C. And this is precisely where the feet play a key role.
“Cooling the ends (like feet) can be a good strategy to combat excessive heat at night and promote falling asleep”.
For what ? Because the feet are rich in blood vessels. When cooled, this causes vasoconstriction (narrowing of the vessels), followed by vasodilation when the cold source is removed. This mechanism promotes the redistribution of heat in the body, and therefore better falling asleep.
Socks yes, but not just how
So what is the relationship with socks? To implement the tip of the medical director of True Medical, there is a detail to take into account. “”The socks should be moistened and refrigerated (not frozen). They can help, but avoid extreme cold not to cause discomfort or muscle contractures “.
Another softer solution: place a hot water bottle for a few hours in the freezer, then wrap it in a towel and place it on the feet or near the ankles. “”Fresh ends send a signal to the brain indicating that it is time to sleep, it is a mechanism linked to the circadian cycle “ Add the doctor.
But beware, it’s all about dosage: cold should not become an assault, at the risk of causing the opposite effect.
The right reflexes to sleep well despite the heat
Beyond the socks, several simple gestures make it possible to promote sleep when the nights become suffocating:
- Dip your feet in fresh water a few minutes before bed: an express method to lower the body temperature;
- Use a fan, oriented towards the feet rather than towards the face;
- The use of light sheets, in breathable cotton, and a mattress that evacuates the heat well;
- Drink fresh, but not icy water, to maintain good hydration without excessively stimulating the organism;
- Avoid heat sources within two hours preceding the bedroom: no intense sport, generous meals or too stimulating screens.