Sleep Better in Southern Countries – Top 10 Tips and Tricks

The southern countries have a lot to love. There are mountains and forests, stunning deserts and oceans, and wonderful summers. There are also flies, mosquitoes, sneaky spiders and snakes that love your linens, and heatwaves that will make you wish you lived in a tundra.

Whether you live in the south or planning to visit, here are ten of our top proven habits for getting the best possible night’s sleep.

Regulate the Temperature

Folks in southern countries must usually deal with sweltering summers. That’s not to say that winters are perfectly comfortable, but the months between September and May are typically filled with sweats, fans, and prayers for winter to come back. Unfortunately, that also means that the nights are far too hot for a good night’s rest.

According to, the ideal temperature for your bedroom is between 15.55°C – 19.44°C, or 60°F – 67°F. While that might seem a little on the cold side, it makes for a very restful, deep, and refreshing sleep.

If you can’t regulate your bedroom temperature through other means, you can get a mattress that helps you control your body temperature instead. Curious? You can find more info here @ US-Mattress, with great tips on choosing the perfect cooling mattress.

Preserve Your Space

Your bedroom should be preserved for sleeping or amorous activities. That way, you’ll get used to associating the space with sleep. Try to avoid working or playing on any mobile devices while you’re in your bed or bedroom.

As a bonus tip, make sure you “preserve your space” by getting rid of intruders. Shake out your bedding before going to sleep to make sure you don’t have scaly company. If you’re sleeping in a high-risk mosquito area, invest in a mosquito net or spray to prevent these suckers from making your nights even itchier.

Good Light and Bad Light

While exploring the savannah, beach, or desert, you’ll be getting a fair amount of sunny vitamin-D. Don’t get too much, or you might end up with a painful sunburn rather than sleep.

While sunlight is a good thing during the day, a light at night isn’t so beneficial. Most electronic devices contain blue or white light, which can harm melatonin production. Before going to bed, turn off all lights and ensure that your curtains block out outside light.

Bedtime Routine

If you don’t have a bedtime routine yet, it’s something to consider.

For example, if you take a shower before bed every night, then read for thirty minutes before turning the lights off, your body will begin to associate this routine with bedtime. Eventually, you’ll start to feel sleepy as soon as you start your bedtime routine. It would be even better if you went to bed at the same time every night.

Morning Routine

Like the bedtime routine, having a morning routine can also help you get better sleep. Try to get up at the same time every morning, even on weekends. Although it might sound counterproductive to get up if you’re still tired, having a regular sleep pattern will help regulate your circadian rhythm or internal clock. In time, your body will learn when it needs to focus on sleep.

Wind Down Before Bed

A relaxing routine before bed can work miracles for the quality of your sleep. Try doing calming activities like breathing, meditation, or reading. Avoid any loud noises or stimulating activities. Destressing before bed is one of the best ways to ensure a deep and refreshing night’s rest.

Food and Drink

Avoid eating or drinking too late. Sleeping on a full stomach can make you feel uncomfortable, while late-night drinks can mean several trips to the bathroom. It’s essential to stay hydrated but avoid any drinks for about two hours before going to sleep.

Avoid Long Naps

Try to avoid taking long naps during the day. While it might be tempting to take a break from the heat by napping, you could confuse your internal clock. You might be considering a power nap instead, but some studies have shown that one of these might just leave you feeling even more exhausted.

Don’t Lie Awake

If you’re struggling to fall asleep, rather get back up. Trying to force yourself to go to sleep will make you feel anxious and stressed, and you might have an even harder time drifting off. Instead, get up and read a little, or take a short walk (in your own home or yard, not outside).

You can also write down anything that’s on your mind, which will also help you cope with any stress or anxiety about the day ahead.

Final Word

A few habits will help you regardless of whether you’re in the north or south. However, if you’re going to be living or visiting the southern hemisphere, remember to watch your room temperature, and check for critters and crawlies.

Get enough light during the day and try to follow a set waking and bedtime routine. Check your eating habits, and don’t drink stimulants at night. Instead, opt for a proper winding-down routine to prepare you for bed.

By following these habits, you can get a better night’s rest in no time at all.


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Written by Virily Editor

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