When the weather is too hot, people can't sleep. What is the best temperature for people to sleep?

Insomnia in summer is often not just an accident for one or two nights, but occurs intermittently and lasts for several weeks. On the one hand, the reduction of sleep quality and time will lead to daytime dating and psychological fatigue, which will not support energy, affect work and life, increase physical load and affect health. On the other hand, if there is a basic disease, it will be more serious. For example, in hypertensive patients with poor sleep quality, blood pressure tends to rise at night, and the heart with cerebrovascular injury will be aggravated.

Why is it easy to lose sleep in summer?

Chinese medicine believes that insomnia is most closely related to the heart of the five internal organs. It's hotter in summer. On the one hand, the heat is the most, the heart is uneasy, strong and full, so excited and emotional, it is not easy to fall asleep. On the other hand, the sweating of the body is obviously increased, which leads to insufficient heart disease, inability to nourish the heart, and heart trouble, which leads to insomnia. If you are a person who is easily angry or physically mixed, you are hot, energetic and exhausted, and you are more likely to lose sleep. In addition, the short summer may also affect the sleep at night, leading to some important factors that make people not be fined.

In fact, we must ensure a good sleep in summer, and Chinese medicine has many effective suggestions.

First, arrange the development of sleep time.

In summer, it is generally recommended to sleep before 1 1, preferably at the same time. Also pay attention to eliminate everything that is easy to cause excitement. For example, don't play mahjong, play cards and go to bed. Young people must change the habit of staying up late for revenge and don't read novels before going to bed. Drink well, coffee and tea, and don't eat too much before going to bed.

Second, pay attention to cleaning and choosing bedding.

In hot and humid summer, pillows and pillowcases need to be cleaned and dried frequently, and pillows should be cleaned. When people sleep, skin evaporation and excretion, scalp secretion, dandruff and dandruff will soak or connect to the pillow, making the pillow a polluted place. If it is not cleaned in time, it is difficult to improve the quality of sleep. In summer, cotton shells filled with cotton tiles are more likely to absorb water, breed bacteria and viruses, cause various skin problems, and then affect sleep.

Third, create a suitable sleeping environment.

You should avoid sleeping in noise, such as the outside world. Can be equipped with earplugs. Temperature is also important. Air conditioning and other cooling methods can effectively alleviate the anxiety and insomnia caused by high temperature. But when you sleep, you should pay attention to controlling the temperature of the air conditioner, which is suitable for your body's feeling. The minimum temperature should not be lower than 22 degrees Celsius. Cold air or cold air is not recommended.

Fourth, eat and rest with your heart to help you sleep.

Zizyphus jujuba is peaceful; Jujube is healthy; Longan has the effect of calming the heart and calming the nerves, especially for insomnia with irregular heart. Lotus seeds have the advantage of nourishing the heart, and the effect of nourishing yin is effective for insomnia caused by fiction; Spirit has the effects of nourishing blood, forgetting palpitations and forgetfulness, and dreaminess has an important improvement. Using these ingredients, porridge and soup can relieve insomnia in summer.

The best sleeping room temperature: 20℃-23℃.

Although the weather is still hot, many people are cool. When they sleep, they have air conditioning below 20℃ to keep them cool, but they are also prone to catch a cold, which affects the quality of sleep. Because people below 20℃ are wrapped in quilts, 23℃ will feel hot, because it is cold and wrapped, so the indoor temperature of 20℃-23℃ is the most suitable for sleeping.

Optimum bed temperature: 32℃-34℃

In addition to room temperature, bed temperature is often ignored, which will actually affect your sleep quality. According to the research, 32℃-34℃ is the easiest place to fall asleep, and the temperature is low. Using body temperature for a long time will not only consume the body's heat energy, but also make the cerebral cortex on the surface of the human body, which will lead to the cerebral cortex or cause sleep.