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How to regulate poor sleep in summer?
In the hot summer, many people find it difficult to fall asleep, especially elderly people who already have less sleep. However, in such an environment, elderly people also need a lot of sleep. To improve the quality of summer sleep, attention should be paid to the following aspects
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How to regulate poor sleep in summer?
(1) Pay attention to the living environment: A comfortable sleeping environment is crucial for improving the quality of summer sleep. The bedroom should be darker. Before going to bed, remember to turn off all the lights in the room, close the curtains, and create a good sleeping environment. Pay attention to opening windows for ventilation in the morning and evening to maintain fresh indoor air. In addition, the quality of sleep is closely related to the temperature and humidity of the living room. Modern medical meteorological research shows that the optimal indoor temperature is generally between 20 ℃ and 23 ℃, and in summer, it can be maintained between 25 ℃ and 27 ℃ with a relative humidity of 50% to 70%. Sleep is most suitable within this range.
(2) Choosing appropriate bedding: Bedding has a significant impact on sleep quality. The bed and blanket should be soft and hard, and the pillow should not be too high. Due to the tendency to sweat in summer, pillows soaked in sweat should be washed and dried in a timely manner. In summer, bamboo and other materials are suitable for making cool pillows. People with sleep disorders such as insomnia can choose to use stone pillows with sleep aid effects.
(3) It's best to take a warm bath: the weather is hot and physically demanding, requiring sufficient sleep to restore energy. If possible, taking a warm bath before bedtime is helpful for relieving fatigue and promoting sleep. Be careful not to overheat the shower water, as overheating can cause excessive sweating and consume more energy.
(4) Timely hydration: Sweating is common in hot weather, and if you don't pay attention to hydration, it can easily cause dehydration and affect sleep quality. So, it is important to drink plenty of water in moderation, with a daily intake of at least 2000 milliliters of water. It is best to drink light tea, with green tea being the top grade, and avoid drinking too much cold drinks.
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reminder
For many people who have poor sleep quality at night, taking a timely nap can be a compensation. But it should be noted that the nap time is best around 1 hour, not too long.