10medical tips for a comfortable sleep on hot summer nights
Sleeping in the hot summer nights is one of the most important things that hinder the period of holidays and rest, especially in the Middle East , which is currently witnessing high temperatures compared to the rest of the seasons.
Director of the International Department at Medical Park Hospital in Izmir, Dr. Mukhtar Fatih Bey Deli, gave Anadolu Agency 10 tips for a comfortable summer sleep.
Be Daily began his speech by saying: "With the advent of summer and the continuation of record heat waves in many regions of the world, many suffer from the problem of difficulty sleeping, as the hot weather not only causes sweating, but also deprives sleep at night."
He added: "A person stays in bed turning left and right throughout the night, and in the morning wakes up tired and exhausted due to the inability to sleep due to the heat, and this is one of the main factors that cause insomnia, which leads to fatigue and poor physical activity during the day, difficulty concentrating and feeling sleepy."
And P Daily added: "All the global research shows that it is difficult to enjoy a good night's sleep at a temperature of more than 30 degrees Celsius, so the temperatures should be close to 20 degrees Celsius in order to enjoy a comfortable and restful sleep at night."
The following are a group of healthy measures that help achieve a happy night's sleep:
Preparing for sleep since the morning: by opening the bedroom windows and doors and ventilating them well, so that the cool morning air circulates throughout the room, and during the day, all room windows must be closed to be blackened using curtains that prevent the entry of hot sunlight into the room, and in the evening the windows can be reopened As temperatures drop to enter the air.
Setting a bedtime and going to bed: To eliminate sleep problems in the summer, a fixed date must be set to go to bed daily, as changing sleep schedules due to holidays, and staying up late leads to an imbalance in the biological clock responsible for adjusting sleep and wake times.
Exposure to sunlight in the morning contributes to improving the vital functions of the body during the day, and helps treat sleep disorders on hot summer nights.
Warm bath before going to bed: A warm bath and not completely drying the body before going to bed, contributes to removing the traces of sweat that accumulate during the day, and helps in relaxation and quiet sleep, and bathing with very cold water stimulates blood circulation, which increases the body's production of heat .
Wearing light sleepwear during the night: This helps to relax until sleep. It is recommended to use light sheets and fabrics made of natural cotton fibers in sleepwear and covers.
Eating light meals: Eating heavy meals and saturated with fat is enough to deprive a person of sleep throughout the night, especially as it causes fatigue and indigestion in the digestive system, so it is recommended to eat meals containing protein, because it is easy to digest and works to promote peaceful sleep thanks to the amino acid tryptophan.
Stay away from alcohol and caffeine at night: Excessive intake of tea and coffee leads to a feeling of insomnia, and it is recommended to drink two to three liters of water throughout the day, and it is preferable that the drinks are not hot or very cold, as ice cold drinks heat the body instead of giving it a feeling of cold and recovery.
Practicing light sports: Light aerobic exercise is a good activity to help sleep peacefully and relieve insomnia, such as riding a bike for half an hour early in the evening, or walking, while avoiding heavy sports because it raises body temperature and increases energy level, which makes Deep sleep is more difficult, and according to studies, people who do aerobic exercise four times a week sleep better.
Reducing exposure to electronic devices: such as mobile phones, computers and TV, especially before bed, while maintaining an appropriate distance with the screen while watching TV, to get a quiet sleep away from noise and heat.
Not putting a cover on the feet while sleeping: Leaving one or both feet without a cover while sleeping in high temperatures at night contributes to the body reaching an ideal temperature, because the body produces more daytime hormones such as cortisol.
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