A Health Coach’s Guide to a Cooler, Better Nights Sleep.
As a qualified Health Coach and Nutritionist, one of the most common complaints I hear during warmer months is about struggling to sleep in the heat. Waking up feeling groggy, puffy, or with those pesky “fat fingers” is often a direct result of our bodies trying to regulate temperature overnight, sometimes leading to fluid retention. But the good news is, there’s a lot you can do to improve your sleep even when the mercury rises!
Hydration (with a Twist!)
It might seem counterintuitive, but staying well-hydrated is absolutely key to preventing fluid retention and supporting your body’s natural cooling mechanisms. However, it’s not just about plain water. When you’re sweating more, you’re losing essential minerals. That’s why rehydrating with electrolytes first thing in the morning can make a huge difference. These vital minerals help your body absorb and utilize water more efficiently, balancing fluids and preventing that common morning puffiness. Throughout the day, sip on water with a pinch of sea salt, or opt for a natural electrolyte drink.
Foods to Avoid for a Cooler Night’s Rest
What you eat before bed can significantly impact your body’s temperature and digestive effort. To encourage cooler, more restorative sleep, try to avoid:
- Heavy, Fatty Meals: These take longer to digest and can increase your core body temperature.
- Spicy Foods: While they might make you sweat, they can also disrupt sleep due to their thermogenic effects.
- Excess Caffeine & Alcohol: Both can dehydrate you and interfere with your natural sleep cycles.
- High-Sodium Foods: These can contribute to fluid retention, making morning puffiness worse.
Instead, opt for lighter, easily digestible options like a natural yoghurt with fruit and sprinkle of nuts for a late snack if needed, or a light salad with tofu, tuna or chicken and as much colour as you can see on your plate.
The Secret Weapon for Sweet Dreams: Keep Your Head Cool!
One of the most vital strategies for comfortable sleep in the heat is keeping your head cool. Your brain needs to drop its temperature slightly to initiate and maintain deep sleep. This is where innovations like the “Chillow” can be a game-changer. This slim, cold pad inserts right into your pillow, providing a continuous cool surface for your head and neck. It’s a simple yet incredibly effective way to lower your core temperature and signal to your body that it’s time for rest.
AMAZING for those hot summer nights.
Don’t let the heat rob you of precious sleep. By focusing on smart hydration with electrolytes, being mindful of your evening diet, and keeping your head cool, you’ll be well on your way to more comfortable and restorative nights.
For more advice message me directly, you could be suffering with cramps or restless leg that hydratation alone may not fix.
Maria
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Maria1tait@gmail.com
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