What should I do if I can't sleep at night in hot weather?

1, improve the sleeping environment. Sleeping in a bed that is too hard in summer can cause bone pain. If possible, you can sleep all night with the air conditioner on and a thin quilt on the bed. The bedroom temperature is kept at about 25℃, and there are gaps in doors and windows, which is beneficial to ventilation, can isolate external noise, keep the bedroom temperature and improve the quality of sleep. The ultraviolet rays are strong in summer and the temperature is high during the day. The high temperature all day will raise the indoor temperature. Try to block the sun with gauze curtains during the day and open the window to cool down at night.

2. Choose good bedding. Cotton sheets are the first choice in summer, because natural fibers can absorb moisture on the skin surface and achieve the effect of cooling. Try to choose bamboo or linen, which has good air permeability, heat absorption and sweat absorption. There should be no strong light source around the bedside, and the pillow should conform to the physiological curvature of the cervical spine. The height of the pillow is about a fist, which can keep the neck bent. After going to bed, take off all your belts, underwear, hair bands and hairpins. You can't sleep in a corset, which is not conducive to physical and mental relaxation and affects blood circulation and skin ventilation.

3. Reasonable hydration. In summer, when the temperature is relatively high, some water will be taken away by sweating to maintain body temperature balance. Many people drink iced drinks before going to bed to drive away heat, which is not conducive to body absorption, but increases the burden on the gastrointestinal tract and affects the quality of sleep. You can drink a small amount of water many times and drink 100 ml boiled water before going to bed.

4. Take a bath with hot water. After a busy day's work and intense heat, people always feel physically and mentally exhausted when they get home. Taking a hot bath for an hour before going to bed can relax nervous nerves and relieve fatigue. At the same time, it can also eliminate sweat in the body, lower the basal body temperature and make people fall asleep quickly.

5. Scrub the floor or furniture to reduce the indoor temperature. High temperature in summer easily affects sleep quality. In the absence of air conditioning and fans, it is advisable to clean the floor, mat and furniture with cold water before going to bed, which can reduce the indoor temperature and make people sleep well.