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When temperatures rise, sleeping well for someone becomes something of a utopia. The sheets immediately become sweaty, in contact with the warm skin, we turn over in bed in search of a small cooled area, we try to find an optimal position to ask for the eyelids. And then, perhaps to try to distract yourself, you can enjoy relaxing videos with your tablet or smartphone.
Here, if for you this sequela is repeated every evening, know that these habits can prove to be really counterproductive to fall blissfully in the arms of Morpheus. Therefore it is necessary to take the appropriate countermeasures. Here are some tips to try to get over with a right one amount of rest on summer nights.
Here’s what to do
Obviously, in terms of prevention in the challenge of insomnia, each person implements his own “modalities” of action based on his characteristics. But there are some general healthy habits that should be respected.
First of all, remember that over time our body creates a real “rhythm” to which it adapts and which must be respected. This is why it would be important to go under the sheets almost always at the same time. The first important rule is therefore simple: try to respect the “doors” of sleep, that is, remember that our body progressively “tares” itself to rest at the same time and tends to struggle to enter “rest” mode when you goes to sleep later. It’s important to go to sleep every night and get up at the same time every morning, even on weekends.
At that point, the second rule immediately takes effect. You don’t have to stay awake in bed for hourstrying to fall asleep and tossing and turning in bed in search of the optimal position. Since the bed is not a place to “pass the time”, if you do not fall into the world of dreams it is better to get up, trying to bring the body to “request” sleep.
How? Maybe starting to read a book or listening to music. The important thing is to only go to bed when you are really sleepy.
Environment chapter: noise and less than optimal climate can become terrible enemies of sleep. Thus an excessively high temperature – much more than a cold climate – makes it difficult to rest. The ideal is to keep the bedroom around 20-22 degrees, remembering that blankets and sheets also contribute to creating the microclimate.
Finally, at the table, it is always necessary to consider the importance of a sufficiently light diet in the evening, trying not to fall into the “throat” with very elaborate and high-fat foods. Sleep medicine experts rather recommend pasta or rice, with light toppings.
Pay attention to the efforts
Let me be clear. Regular physical activity is also good in summer. Just don’t overdo it just before going to bed, otherwise you risk giving the right “boost” of tone to the muscles and metabolism but at the same time you can experience a sort of “agitation” that is reflected in sleep. For this you can have “exciting” effects that certainly do not have a positive effect on well-being.
It is fundamental then avoid tablets, smartphones and in any case screens that produce blue light in the hours preceding rest because they reduce the secretion of melatonin. And then, in terms of rhythms, remember that awakening is also important. Although it can relieve and fight daytime sleepiness, it is always a good idea to avoid “upsetting” the rhythms by staying longer under the sheets in the morning even if you have gone to bed late. Last recommendation: especially in old age and for children, do not disdain the value of the afternoon nap.
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