Have you ever noticed that during a heatwave, everyone else seems to be coping... while you're lying awake at 2am, kicking the duvet off, feeling puffy, restless and exhausted?
You're not imagining it.
In fact, research suggests that women often feel hotter than men, even when our core body temperature isn't actually higher. The reason? Hormones.
Whether you're menstruating, in perimenopause or menopause, hormonal fluctuations can change the way your body regulates heat, making hot weather feel much more intense.
If you've been struggling to sleep or feeling swollen and uncomfortable, here are four simple science-backed habits I like to do to have the best night’s sleep.
One of the easiest ways to improve sleep during hot weather is to lower your body temperature before getting into bed.
Try:
Your body naturally needs to cool down in order to fall asleep, so helping it along can make a noticeable difference.
Heavy meals require more energy to digest, and digestion itself generates heat.
During a heatwave, choosing a lighter dinner can help you feel more comfortable before bed while also supporting your digestive system.
I also love this because good digestion supports healthy glymphatic flow (brain detox pathway). Your glymphatic + lymphatic system plays an important role in fluid balance, waste removal and immune function, so reducing digestive strain can help you wake up feeling lighter and less puffy.
Think simple, whole-food meals with plenty of protein, vegetables, and hydration, rather than large, rich dinners late at night.
Magnesium is involved in over 300 chemical processes throughout the body, including muscle relaxation, hormone regulation and nervous system function - which supports better sleep.
I personally love using our bi-phase transdermal Magnesium Spray in the evenings because it's quick, leaves no residue, doesn't require another supplement, and feels incredibly refreshing + hydrating in hot weather without any stickiness or grease.
One of the reasons we created our Magnesium Spray was that it absorbs without leaving a sticky or greasy residue, so you can jump straight into bed feeling comfortable. Even on the hottest nights.
Combined with a calming bedtime routine, it can become a lovely ritual to help you unwind.
Check out my quick 10-minute wind-down routine here!
When it's hot, many of us notice extra puffiness, fluid retention and that heavy, swollen feeling.
Gentle movement can help encourage healthy lymphatic circulation.
Some of my favourite options include:
Our Body Glaze combines ingredients like fennel, horse chestnut, green coffee and chlorophyll to help leave your skin feeling refreshed, hydrated and visibly less puffy while supporting your self-care ritual
If you've been feeling hotter than everyone else recently, it doesn't mean you're being dramatic.
Women's hormones genuinely influence the way we experience heat, especially during different stages of our cycle or throughout menopause.
Rather than just trying to survive the heat, support your body with cooling habits, lighter meals, magnesium and gentle lymphatic movement and watch what happens! Sometimes the simplest habits can yield the biggest impact.
Small daily rituals can make a huge difference to how you feel and how well you sleep.
Here's to cooler nights, deeper sleep and waking up feeling lighter. 💚
Love Roxy
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