Why does hot weather make it difficult to sleep?
According to circadian rhythms, body temperature will begin to drop in the early evening. Darkness triggers the release of the sleep hormone melatonin, which causes drowsiness. During sleep, body temperature will continue to drop.
Outside temperatures can interfere with this natural process of thermoregulation that occurs during sleep. A bedroom that is too hot can increase body temperature and disrupt sleep, according to Hindustan Times.
So staying cool is important for sleep and overall health.
Keeping cool is important for sleep and overall health
Here, Dr. Meenakshi Jain, from Amrita Hospital, Faridabad (India) and Dr. Murarji Tanaji Ghadge - Sleep Disorders specialist at Ruby Hall Clinic (India) - suggest tips for getting the best results. Good night's sleep when it's hot:
1. Close the curtains: Prevent hot air by closing the window. Close the blinds during the day when the temperature rises. Keep humidity at 50 – 60% or less.
2. Pay attention to the diet of the day: 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 eat dinner at least 3-4 hours before bed.
3. Avoid exercising near bedtime: Avoid strenuous exercise before going to bed.
4. Reduce the light in the room at night: Reducing light exposure 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.
5. Take a warm bath: It is best to take a warm bath about 1 hour before sleeping. Body temperature will drop after a bath, promoting a feeling of relaxation that can help you fall asleep faster, according to the study. Hindustan Times.
6. Proper temperature setting: Also set the right bedroom temperature, and make sure the room is well ventilated.
It is best to take a warm bath about 1 hour before going to bed
7. Keep a consistent bedtime: Maintain a consistent sleep-wake schedule. Avoiding naps can also help improve sleep quality at night.
8. Use cooling accessories: Pillows, sheets, and pajamas made from natural fibers such as cotton, light wool, silk, or fabrics instead of synthetic materials such as polyester. Wear breathable clothing such as cotton when going to bed.
9. Going to the doctor: If everything you do to improve your sleep doesn't work, seek the help of a mental health professional. Hindustan Times.
