Summer brings longer days, higher temperatures and often uncomfortable nights. Knowing how to sleep in the heat can be a real challenge. The heat interrupts our rest, which affects our health and well-being. Fortunately, there are natural supplements that can help improve sleep quality during the warmer months and ensure restful sleep.
The importance of quality sleep
Sleep plays a crucial role in the recovery of the body and mind. During sleep, the body repairs tissues, consolidates memories and regulates hormones. Lack of adequate sleep can lead to a range of health problems, including chronic fatigue, concentration problems and a weakened immune system.
Challenges of sleeping in the heat
Heat can significantly interfere with our ability to sleep well. When the ambient temperature is high, the body has difficulty lowering its own temperature, an essential process for falling asleep and maintaining a deep sleep. In addition, excessive sweating can cause discomfort, leading to frequent awakenings during the night. To find out how to sleep in hot weather, it’s crucial to adopt effective measures to help overcome these difficulties.
Natural supplements to improve sleep in summer
1. Melatonin
Melatonin is a natural hormone produced by the pineal gland in the brain. It regulates the sleep-wake cycle, telling the body when it’s time to sleep. Melatonin supplements can be particularly useful for those who find it difficult to fall asleep in the heat. Taking melatonin about an hour before bedtime can help reduce the time it takes to fall asleep and improve sleep quality.
- How to add it to your routine: Take a 1 to 3 mg melatonin supplement about an hour before bedtime. Start with the lowest dose and adjust as necessary. Avoid bright lights and electronic devices during this time to optimise natural melatonin production.
2. Magnesium
Magnesium is an essential mineral that plays a key role in muscle and nerve function. It also helps regulate melatonin levels. Magnesium supplements can help relax the muscles and calm the nervous system, promoting deeper, more restful sleep. In addition, magnesium can help reduce levels of cortisol, a stress hormone that can interfere with sleep. If you’re looking for how to sleep warmly, magnesium can be a great ally in promoting the relaxation needed to fall asleep.
- How to add it to your routine: Take a magnesium supplement in the form of citrate or glycinate, which are more easily absorbed by the body. Take 200-400 mg in the evening, about 30 minutes before bedtime, to help prepare the body for restful sleep.
3. Valerian
Valerian is a medicinal plant known for its sedative properties. Valerian supplements can help reduce anxiety and improve sleep quality. Several studies indicate that valerian can reduce the time it takes to fall asleep and improve the depth of sleep. It’s an excellent option for anyone looking for a natural solution to sleep better in hot weather.
- How to add it to your routine: Take 400-900 mg of valerian extract about 30 minutes to two hours before bedtime. It can be found in capsule, tea or tincture form. Experiment with different forms to see which works best for you.
4. Chamomile
Chamomile is widely known for its calming properties. Consuming chamomile tea or chamomile supplements before bed can help relax the body and mind, making it easier to fall asleep. Chamomile also has anti-inflammatory and antioxidant properties that can contribute to general health improvement. For those looking to know how to sleep hot, chamomile can be a simple and effective solution for relaxing before bed.
- How to add it to your routine: Drink a cup of chamomile tea about 30 minutes before bed. Alternatively, you can take chamomile supplements in capsule or liquid extract form.
5. Lavender
Lavender is another medicinal plant with relaxing properties. Lavender essential oil can be used in aroma diffusers, applied to the skin or added to a bath to promote relaxation and improve sleep. Studies show that lavender can reduce anxiety levels and improve sleep quality. Using lavender is an excellent strategy for those looking for how to sleep hot and wanting an aromatic and relaxing approach.
- How to add it to your routine: Use an essential oil diffuser with a few drops of lavender oil in the bedroom about an hour before bed. You can also apply a few drops to your pillow or give yourself a massage with diluted lavender oil.
6. Passionflower
Passionflower is known for its anxiolytic and sedative properties. Passionflower supplements can help reduce anxiety and promote deeper sleep. This plant has been used for centuries in traditional medicine to treat insomnia and other sleep disorders. To find out how to sleep warmly, passionflower can be a valuable option due to its calming properties.
- How to add it to your routine: Take 300-500 mg of passiflora extract about an hour before bed. It can be found in tea, capsule or tincture form. Choose the form you like best for regular consumption.
7. Hemp oil
Hemp oil, rich in cannabidiol (CBD), has been recognised for its calming and anxiolytic effects. Studies show that CBD can help improve sleep quality by reducing anxiety and promoting relaxation. Hemp oil is an excellent addition to the night-time routine for those looking to know how to sleep in hot weather, being a natural solution to combat heat and improve sleep.
- How to add it to your routine: Take 25-50 mg of hemp oil about 30 minutes before bed. It can be consumed directly or mixed into food and drinks. Experiment with different dosages to find what works best for you.
A complete approach to peaceful nights
For a solution that combines several benefits, consider a product that integrates CBD, lavender and valerian. This type of product provides a calming and relaxing effect that is ideal for coping with hot summer nights. Incorporating a comprehensive supplement into your evening routine could be the perfect solution for improving sleep and discovering how to sleep hot and how to sleep better.
Cannbliss’ Night Drops product is an excellent option. This hemp oil contains 2000mg of CBD and is enriched with lavender and valerian, combining the benefits of three powerful natural ingredients known for their calming and sleep-promoting properties. By using Night Drops, you are incorporating a natural and proven solution to improve sleep and face the hot summer nights with more peace of mind.
If you want to know more about how Night Drops can help you, read this article: Night Drops: The Natural Solution for Better Sleep.
Transform your nights
Knowing how to sleep in hot weather can be a challenge, but with the right strategies and natural supplements, you can improve the quality of your sleep during the summer. Melatonin, magnesium, valerian, chamomile, lavender, passionflower and hemp oil are all effective options for promoting relaxation and restful sleep.
If you’re looking for how to sleep in hot weather and how to sleep better, these strategies and supplements could be the key to more peaceful and refreshing nights. Incorporating these strategies into your routine can make all the difference in knowing how to sleep in hot weather and ensuring quality sleep, even on the hottest nights.
For a complete solution, consider trying Night Drops by Cannbliss, a comprehensive product that combines hemp oil, lavender and valerian to promote a more restful and restorative sleep on hot summer nights.
