Why does hot weather make it difficult to sleep?
According to the circadian rhythm, body temperature begins to decrease in the early evening. Darkness triggers the release of the sleep hormone melatonin, causing drowsiness. While sleeping, body temperature continues to decrease.
The outside temperature can interfere with the natural thermoregulation process that occurs during sleep. A bedroom that is too hot can raise body temperature and disrupt sleep, according to the Hindustan Times .
Therefore, keeping your body cool is very important for sleep and overall health.
Keeping your body cool is important for sleep and overall health.
Here are some tips for getting a good night's sleep during hot weather, offered by Dr. Meenakshi Jain, who works at Amrita Hospital, Faridabad (India), and Dr. Murarji Tanaji Ghadge, a sleep disorder specialist at Ruby Hall Clinic (India):
1. Close the curtains : Block out hot air by closing the windows. Close the curtains during the day when the temperature rises. Keep humidity at 50-60% or below.
2. Pay attention to your daily diet : The first important thing during hot weather is to drink enough water. Additionally, to sleep well, avoid caffeinated drinks in the afternoon. Limit alcohol and eat dinner at least 3-4 hours before bedtime.
3. Avoid exercising close to bedtime : Avoid strenuous exercise before going to sleep.
4. Reduce the light in the room in the evening : Reducing exposure to light in the evening can help prepare the body for sleep. Turn off electronic devices that emit light, such as TVs, computers, and mobile phones, to avoid interfering with the body's melatonin production.
5. Take a warm bath : It's best to take a warm bath about an hour before bed. Your body temperature will decrease after the bath, promoting relaxation which can help you fall asleep faster, according to the Hindustan Times .
6. Set the appropriate temperature : It's also important to set a suitable temperature in the bedroom and ensure the room is well-ventilated.
It's best to take a warm bath about an hour before bed.
7. Maintain a consistent sleep schedule : Establish a consistent sleep-wake routine. Avoiding naps can also help improve the quality of your sleep at night.
8. Use cooling accessories : Pillows, sheets, and pajamas made from natural fibers like cotton, lightweight wool, silk, or linen instead of synthetic materials like polyester. Wear breathable clothing like cotton when sleeping.
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 the Hindustan Times .
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