What if it's too hot to sleep in summer?

Insomnia in summer will affect work during the day, so it is very necessary to have a good sleep. So how to sleep well in such a hot summer? Starting with improving the bedroom environment, it is difficult to sleep on a hot day, and skillfully use water resources to cool down. At the same time, eating four fruits can improve the quality of sleep.

Improve the bedroom environment

Sleeping on a trampoline in summer can make people feel bone pain, so families with conditions try to turn on the air conditioner in summer night, because this can put a thin blanket under the mat, set the air conditioner at about 2 am, keep the room temperature at about 25℃, and leave a gap in the door or window for ventilation. This can not only isolate external noise, but also maintain the suitability of indoor temperature and bring higher sleep quality.

During the day, ultraviolet rays are strong and the sun temperature is high. All-day temperature will increase 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.

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. At the same time, in addition to the necessary dark light, there should be no strong light source stimulation around the bedside. The pillow should be suitable for the physiological curvature of the cervical spine, and the height of the pillow is about one punch, which can maintain the curvature of the neck. Soft feather pillows, seven-hole or nine-hole pillows and foam plastic shaping pillows are all ideal choices.

Take off or loosen tight clothes after going to bed, such as hairpins, hair bands, belts, bras, etc. Don't wear a corset to sleep, which is not conducive to physical and mental relaxation, blood circulation and skin ventilation, and it is more harmful than insomnia.

It's too hot to sleep, so use water wisely.

1. 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 before going to bed to drive away the summer heat. However, this hydration method is not only not conducive to the body's absorption, 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 single intake and constant frequency of hydration.

2, 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!

3. Scrub furniture and floor to reduce 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.

Four kinds of fruits improve sleep quality

1 Apple

According to modern biochemical analysis, apples are rich in sugar, pectin, protein, malic acid, quinic acid, citric acid, tartaric acid, carotene, vitamin B, vitamin C, potassium, zinc, iron, phosphorus, calcium and other elements. The aromatic component contains 92% alcohol and 6% carbonyl compounds. The rich aroma of apples has a strong calming effect on people's nerves and can make people fall asleep.

2. Kiwifruit

A new study shows that eating two kiwis a day can improve the quality of sleep by 40%! Kiwifruit is rich in calcium, magnesium and vitamin C, which contributes to the synthesis and transmission of nerve conduction substances. In addition, it also contains calcium, which is extremely rare in other fruits, and has the functions of stabilizing emotions and inhibiting sympathetic nerves.

Step 3: bananas

Bananas contain vitamin B6 that can keep people away from depression and serotonin that can make people feel happy, which can effectively keep people away from depression symptoms and promote sleep.

4. Grapes

Recent studies have confirmed that grapes have a good effect on improving insomnia. The reason is that grapes contain melatonin, a substance that can help sleep. It is helpful to regulate the sleep cycle and improve the abnormal sleep. Experts also said that because wine contains antioxidants and alcohol, its melatonin content may be higher, which is more conducive to sleep.

Five foods that affect sleep

1, greasy dinner

Eating too much at night, or eating a pile of high-fat foods, will prolong the digestion time of the stomach and lead to poor sleep at night. Arrange the most abundant meal for breakfast or lunch, and eat less light dinner. It is best to choose some low-fat foods containing protein, such as fish, chicken or lean meat. Another advantage of this diet is to avoid getting fat.

2. Food that causes flatulence in the abdomen

My stomach is full of gas, so I can't sleep. If flatulence often keeps you from sleeping well at night, it may help to eat less gas-producing food. Foods that may cause flatulence include: beans, cabbage, onions, broccoli, Brussels sprouts, green peppers, eggplant, potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits, grapefruit, drinks and desserts with sorbitol added.

3. Spicy food

Spicy foods such as peppers, garlic and raw onions can cause heartburn and indigestion in some people, which will interfere with your sleep.

4. alcohol

Drinking alcohol before going to bed was once thought by many people to promote sleep, but recent studies have proved that although it can make people fall asleep quickly, it keeps sleep in a shallow sleep period and it is difficult to enter a deep sleep period. Therefore, even after a long sleep, drinkers will still feel tired after waking up.

5. Caffeinated drinks or foods

The reason why many people can't sleep well is that they drink too much coffee. Caffeine can stimulate the nervous system, accelerate breathing and heartbeat, and raise blood pressure. It can also reduce the secretion of melatonin, which is a hormone secreted by the pineal gland of the brain and has hypnotic effect. A cup of coffee or tea in the morning and a can of coke in the afternoon may cheer you up from sleepiness. However, some people who are sensitive to caffeine, even if they just drink a cup of hot cocoa in the afternoon, are enough to make their eyes wide open in the middle of the night and lose sleep.