Why does hot weather make it difficult to sleep?
According to the circadian rhythm, body temperature will begin to drop in the early evening. Darkness will trigger the release of the sleep hormone melatonin, causing sleepiness. During sleep, body temperature will continue to drop.
Outside temperatures can disrupt this natural thermoregulation process that occurs during sleep. A bedroom that is too hot can raise your body temperature and disrupt sleep, according to the Hindustan Times .
Therefore, keeping your body cool is important for sleep and overall health.
Keeping your body cool is important for sleep and overall health.
Here are some tips to get a good night's sleep in hot weather, suggested by Dr Meenakshi Jain, working at Amrita Hospital, Faridabad (India) and Dr Murarji Tanaji Ghadge - a specialist in Sleep Disorders at Ruby Hall Clinic (India):
1. Close the curtains : Block out hot air by closing windows. Close curtains during the day when temperatures rise. Keep humidity at 50 - 60% or below.
2. Pay attention to your daily diet : The first important thing during the hot season is to drink enough water. In addition, to sleep well, avoid caffeinated drinks in the afternoon. Limit alcohol and have dinner at least 3-4 hours before going to bed.
3. Avoid exercising close to bedtime : Avoid strenuous exercise before going to bed.
4. Reduce light in the room at night : Reducing exposure to light in the evening can help prepare the body for sleep. Turn off light-emitting electronic devices such as TVs, computers, cell phones, etc. to avoid interfering with the body's melatonin production process.
5. Take a warm bath : It is best to take a warm bath about an hour before going to bed. Your body temperature will drop after bathing, promoting a feeling of relaxation that can help you fall asleep faster, according to Hindustan Times .
6. Set the right temperature : It is also advisable to set the bedroom temperature appropriately, and ensure that the room is well ventilated.
It is best to take a warm bath about 1 hour before going to bed.
7. Keep a consistent sleep schedule : Maintain a consistent sleep-wake schedule. Avoiding naps can also help improve the quality of sleep at night.
8. Use cooling accessories : Pillows, sheets, and pajamas made from natural fibers like cotton, light wool, silk, or linen instead of synthetic materials like polyester. Wear breathable clothing like cotton to bed.
9. See a doctor: If you've tried everything to improve your sleep but still haven't succeeded, seek help from a mental health professional, according to Hindustan Times .
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