In the summer, the beach does not have a day and sun – it can also mean warm, sweaty and sleep nights. Studies show that rising temperatures can have a serious effect on sleep quality, which delays time to sleep and eventually prevents you from getting the recommended hours of comfort.
But this is not just a growing temperature that can cause destruction on your sleep. Seasonal allergies and daylight hours can disrupt summer sleep.
For help, we used to sleep in the summer months and cool sleep and wake up their first indicators to sleep experts. If you want to sleep well in the hot nights, we will also flag bedtime habits. Read to learn how to avoid summer sleep …
5 expert recommendations for better sleep in the summer
1. Invest in cooling beds and nightware
The first step is to change your coarse blanket and comfortable satin bed sheets this summer. Clinical psychologist Dr. Leh Keller, who specializes in sleep and trauma, explains, “The material that traps heat and disrupts air flow, causes anxiety, frequent awareness and less sleep performance.”
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This is a place where the cooling bed, which helps you to sleep without changing the entire bed, comes into the game.
Choose people who add pillows, bedsheets, mattress toppers and protectors such as cotton, bamboo and linen, or special cooling tech such as gel or copper -affected foam or phase changing materials (PCMs), which are designed to promote air flow and enhance the ability to breathe.
Summer is also a great time to get sleep Come naturalBut if you can’t think of naked sleeping, then at least make sure they are made of a fabric that will not make you too much heat at night. The next UK retailer suggests that you check the cotton pajamas to ensure that they are 100 % cotton and do not mix with low heat -friendly fibers.
In addition to cotton, Linn is another breathing fabric that helps regulate temperature, adds to sleep expert Dave Gibson :. “Another thing to consider is that the fabric of moisture is a priority, if you become anxiously sweaty in the summer. Linn’s ‘Victability’ is an important factor in making it your summer dressed fabric.”
2. Make most of the sun during the day
Now that you are not restricted to the short winter days, your opportunity here is to make most of the days of better sleep day light. Think about beach travel, gardening, morning walk, outdoor yoga or even a brave addition.
“The exposure of sunlight helps you feel vigilant, and at the end of the evening, the production of melatonin, which makes it easier to sleep at night,” says Dr. Keller says.
Day light can manage your circidine rhythm (sleep and weekends) and reduce sleep delays (sleeping time), which promotes more restoration sleep all night.
(Image Credit: Getty/Jordan Siemens)
3. Stay on the scheduled schedule of permanent sleep
The hours of daylight times mean that it is easy to get into the habit of moving the evening routines later. Whether it is eating later or waiting for the sun to go down before going to bed, it is important that you do not throw out your normal sleep as soon as the days are long.
Permanent schedule is the golden principle of sleep hygiene that you should observe, regardless of the weather or the weather. “Changing your sleep schedule frequently can make you feel tired before normal or struggle to sleep at night,” says Dr. Carlos Nuns, Chief Medical Officer of Race Medical Officer.
He explained, “With the weekend, you wake up every day at the same time, you can strengthen your internal circidine locks.” This can reduce the awareness at night and improve the overall sleep quality in the long run.
4. Take a warm shower before bed
Contrary to popular feedback, hot, not cold shower is a beautiful night’s ticket even in the summer. Why is it? Dr. Keller explained, “A hot shower increases your basic temperature slightly, which triggers the effect of cooling to recover recovering after you exit.”
This results in temperature reduction, which is caused by the release of Melaton near your bedtime. She says, “A cool shower, hand,” delay in the body’s natural air, can be stimulated, especially if you are taken before bed. “
Along with the benefits of sleeping sleep, it is recommended for people who are struggling with seasonal allergies. A hot bath or shower is washed away from your skin to allergies such as jarg and dust, which prevents it from eating and disturbing your airways.
(Image Credit: Getty/Gary John Norman)
5. Use more sleep -friendly summer fruits
In the summer, not just sleep obstacles are indicated – it’s time to enjoy summer fruits that your sleep is surprisingly good as well. Among others are the selects of Qiis, beer and pineapple.
Qi’is has been shown to improve the total time and performance of sleep in adults. Similarly, most of the berries, especially blueberries and strawberries, which have high vitamins and antioxidants, are also natural sources of Meloton (sleep hormone) and thus, good night breakfast gets good night rest.
Pineapple is a common tropical fruit that is known for its digestive benefits, which can also have a positive effect on sleep, thanks to the nutrients contained in it, such as magnesium, fiber, vitamin C and miletonin.
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3 habits to avoid better sleep this summer
Don’t open the blinds
Keeping your bedroom dark and cool is an important step to follow a comfortable sleep, especially when it is still bright. It trains to eliminate your brain and body in the preparation of comfort, and will promote the production of maaton.
Your linen blinds aren’t working? Instead, try blackout curtains, which are thick enough to prevent light exposure.
Don’t drink alcohol before bed
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Before bed, a refreshing fruit cocktail may be harmless, but the early ridiculous powers of alcohol can seriously affect your sleep.
Not only does it reduce sleep and wake up at night, some people also report “hot” after the use of alcohol, which makes a prescription of summer night destruction.
Experts say that this is due to a process called vasodilation, which increases the blood flow to the skin, which makes you feel warm and flush. This can increase conditions like hot brightness and night sweat in some sleeping, especially those who are passing through menopause or pyraminopos.
Do not exercise very closely at bedtime
While we mentioned that lifting any entertainment activity during the day can help you sleep well at night, it would be contradictory to get closer to bed.
The reason for this is that your body needs a lot of time to cool and reset so as to completely transfer to rest mode. Night rehabilitation sleep experts, experts recommend exercise in the morning or afternoon or at least three to four hours before your workout.
