Simple Tips for Falling Asleep in Hot Weather

When you are volunteering in a foreign country, you are probably going to be in a climate that you aren’t used to, and especially if you are from the U.K., you will feel the heat.  

Depending on what time of year you are in Africa, the temperature at night can be a sticking point when you want to get off to sleep and stay in the Land of Nod. Being able to sleep well will allow you to make the most of your experience because if you’re tired you might struggle with your energy levels among other things. 

You want to get the most from your time volunteering, and getting the right amount of sleep will help you to do this. So, let’s go over some of the ways that you can ensure your slumber is secured each evening, this way, you’ll wake up feeling fresh and ready to go! 

1.     If possible, take a cool shower just before going to bed. It might not always be possible as water can be scarce, but it will cool your body directly and help to lower the temperature of your skin if you can grab a quick one. 

2.     Use your towel to wet your face and arms. Alternatively, you can pack a small spray bottle in your bag, which you can then fill with some bottled water and use to apply a mist over you when needed. 

3.     Ensure that you buy plenty of bottled water and then periodically drink it throughout the day. This is essential in the daytime heat, and you will also see the benefits when it comes to the night. This is because your body will be hydrated and kept cooler as you are sleeping.  

Dehydration, even slightly, is a prevalent cause of hindering sleep. You’ll probably have some water with you at all times, but make sure your bottle is within reaching distance so that you can grab it for a few sips if you wake up in the night. This will help to keep you comfortable and cool. 

4.     It might seem like the opposite thing to do but aim to wear lightweight, loose-fitting clothes when you are in bed. They should preferably be made from natural fibres such as linen or cotton that can absorb sweat while also allowing your skin to breathe.  

Synthetic fabrics will do the complete opposite and make the heat worse, causing you to be even more restless and uncomfortable, so give those a miss when you dress for bed. 

5.     Once you’re in bed, you can keep your feet, or a foot out from under the bed sheet. This will allow your body heat to escape via your feet/foot and keep you as cool as possible. 

6.     The old trick of flipping the pillow to lay your head on the cooler side might seem fickle, but it does work! If you wake up feeling hot, or you feel the heat just as your drifting off, go ahead and change the pillow’s sides. 

7.     If you’re in a room on your own, you can play some ambient music that will help to distract you from the heat. You can also read a book to assist your mind in becoming distracted too.  

8.     While it can be exciting to try new foods, you’re better off avoiding anything that is spicy, hot or heavy in terms of meals in the leadup to bedtime. Steer clear of these types of foods for at least two hours before you head off to bed to maximise comfort. 

9.     Coffee, tea and chocolate, along with other caffeinated stimulants can prevent you from sleeping in the heat. Try to avoid consuming any of these things from around 4pm onwards. Food and drink items of this kind also keep you up at night by making you more dehydrated, and that’s the last thing you want in a hot country! 

These are just some of the quick and easy tips you can take away with you to help you get a better night’s rest while you’re volunteering abroad. If you want to sign up for a charity volunteering programme, our international volunteering opportunities are super exciting and offer something for everyone. Take a look and sign up today!