? What if it's too hot to sleep?

Health Guide: Hot summer always makes people restless, and it is difficult to sleep peacefully at night. This will not only affect the mental state during the day, but also make the body in a state of exhaustion and overdraft. So what should we do? Here are some effective ways to help you sleep. Let's have a look.

What to do?

1, select linen mat.

When sleeping, the human body generally releases heat through hands, face and feet. If this process is hindered, it will be difficult for people to fall asleep or the quality of sleep will be greatly reduced. The choice of sheets is very important for the quality of sleep. It is recommended to use cotton sheets, because natural fibers can absorb moisture on the skin surface and play a role in cooling down. Bamboo or linen is the best choice for summer sleeping mat, which has good air permeability, sweat absorption and heat absorption.

2. Daytime curtain

Strong light during the day will raise the indoor temperature. It is suggested that people use gauze curtains to keep out the sun during the day and open windows at night to cool down. If possible, you can plant Parthenocissus tricuspidata outside the window or hang green plants such as reeds in the window to play a role in heat insulation.

3. Adjust the indoor humidity before going to bed.

Excessive temperature and humidity will affect sleep. The room temperature is 26℃~28℃ and the humidity is 50% ~ 60%. Therefore, the air conditioning temperature setting should not be lower than 26℃. The air is dry in early autumn, and it is best to use air conditioner to keep the indoor humidity at 50% ~ 60% before going to bed.

4. Put ice water on the pillow.

Fill an empty mineral water bottle with water and put it in the refrigerator. When you sleep, take them out and put them on the pillow. The cold air formed by the evaporation of ice cubes can absorb heat and cool down.

5. Drink water reasonably and replenish body water.

The temperature is high in summer, and it is easy for the human body to balance the body temperature by sweating away the water in the body. Be sure to replenish water in moderation. In daily life, many friends always drink a large glass of ice water to drive away the heat before going to bed, but this method is not only not conducive to the absorption of the body, but also easy to bring a burden to the stomach and unable to sleep peacefully. Therefore, it is very necessary to develop the habit of taking a proper amount at a time and keeping the frequency.

6, hot water bath to drive heat to solve the problem.

If you want to have a good night's sleep in summer, a hot bath is essential. After a day's work and hot summer, people who come home always feel exhausted. If you take a beautiful hot bath 1 hour before going to bed, you can not only relax tension and contact fatigue, but also wash away sweat, reduce the low temperature and let you fall asleep quickly. Remember, the time is not less than 20 minutes.

7. Brush the furniture and floor to reduce the indoor temperature.

The heat brought by ultra-high temperature is completely absorbed by furniture and floor in one day, which makes people who fall asleep at night feel very hot. Wipe the mat, furniture and floor with water before going to bed, which not only saves the heavy housework the next day, but also effectively lowers the indoor temperature and lets you fall asleep in the cool and clean air.

8. Drink less tea at night.

Coffee or tea contains caffeine, which has a refreshing effect and can lead to insomnia. Young people sleep 1~2 hours, and the elderly should not drink caffeinated drinks for 3~4 hours, so they can drink barley tea appropriately.

If you still have difficulty falling asleep, you can get up and put your wrist under the tap, rinse with cold water for a few minutes, dry your hands and go straight back to bed to help you fall asleep.