Sleep well in the heat: 3 tips and 2 precautions to follow for a restful night

We all need to get a good night's sleep to recharge ourselves for the next day, but during hot summer nights, falling asleep can be a challenge. Using air conditioners and fans to lower the temperature can help, but there are also a number of other tips and tricks that can work on a sultry night.

These are simple tips which can make really make a difference. Read on to find out more:

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• Floor fan: not everyone has an air conditioning system or a ceiling fan. And maybe installing one would not be a wise investment in some cases. A solution worth trying a floor fan, to be turned on when needed. It will consume power, but the cost will not be excessive.
  A note: many say that the best solution to not be hit directly by the fan's draft while you sleep. Point the fan at the window to "repel" any incoming, hot air.
• Choose the fabrics of your sheets properly: The best material to use is cotton. This material, in fact, absorbs perspiration and helps to regulate the body's temperature. A good alternative is to use linen, which is also a great at shedding heat. Silk can also be an excellent alternative. Finally, bamboo - which is also lighter than cotton -  is hypoallergenic and eco-friendly.
• Pillow spray: there are herbalists and perfumeries that sell special sprays to use on pillows and pillowcases. These are made from essential oils and promote sleep and relaxation. The most popular oils are chamomile and eucalyptus, but also ylang ylang, cedar wood, chamomile or bergamot can be purchased. Obviously, you can also buy some of these essential oils and prepare your own, customized mixes.

Furthermore, to minimize the heat that accumulates in the home during the day, it is advisable to keep shutters or curtains closed during the day and only open the windows in the evening (with mosquito screens, of course) to change the air (which is another important factor for good quality sleep).