What should I do if I can't sleep well in summer?

Many people have a bitter summer, not only their appetite will be bad, but also their sleep quality will be poor. In summer, I can't sleep over and over again, and I have to stay up until three or four in the morning. I can't sleep during the day and at night, and my work and study are delayed. What should I do if I can't sleep well in summer?

1. Don't sleep with the light on

Many people have the habit of sleeping with the light on, but I don't know that this will affect people's sleep. The body secretes a melatonin in dark environment, which can shorten the time of going to sleep, put people into a deep sleep state and improve the quality of sleep. If there is light in the sleeping environment, it will affect melatonin secretion, which will naturally lead to insomnia. If you don't like turning off the lights to sleep, you can correct it step by step and slowly dim the indoor lights until you get used to sleeping in the dark.

2. Empty your mind and don't think too much.

In summer, it seems that all negative emotions are exposed in hot weather. Sleeping over and over in bed will detonate people's emotions and make people tired and irritable. There is no way to fall asleep smoothly in this state of mind. If you want to fall asleep early, you can do a meditation before going to bed. Breathe through meditation to let your brain empty and calm yourself down. Meditation breathing is not a deep breath, but a natural breath in the most relaxed situation, without controlling the frequency, without deliberately taking a deep breath, forgetting specific things and focusing only on the present. Taking a meditation breath before going to bed every night is also conducive to the release of stress. You can try it.

3. Don't put your mobile phone at your fingertips

Many people can't live without it in their daily lives. They want to look at it all the time. Even before going to bed, they can't escape the secret of it, so they have to look at it for a while before going to sleep. There is so much information in the mobile phone that there is always something that interests me, so I always brush my mobile phone until midnight, which affects my sleep. Before going to bed, it is best to put your mobile phone out of reach. If it is put in the living room or another bedroom, it is best. The alarm function of the mobile phone can make the real alarm clock come up. Don't make excuses. You may have separation anxiety at first, but you will get used to it soon.

4. Create a comfortable sleeping environment

I can't sleep well in summer, which is probably related to the excessively hot weather. If it's always too hot to sleep, or it's too hot to wake up in the middle of the night, you have to find a way to solve this problem. You can install air conditioning, or buy an electric fan to cool the room and not be too hot to sleep. Taking a bath before going to bed can also wash away the heat, and it is easier to fall asleep when you lie in bed clearly than when you lie in bed with sweat.

5. Get up early and force you to go to bed early

If you want to go to bed early at night, you might as well try getting up early first. After a busy day, you will be very tired at night, and you will be eager to rest, so it will be more difficult to fall asleep at night. However, it should be noted that you should not sleep too much during the day. If you get up early in the morning and sleep for several hours during the day, you will lose your meaning. If you sleep too much during the day, you will not be able to sleep at night. This method will fail.

It's hard to endure a bitter summer, especially when you can't sleep smoothly at night, which consumes a lot of energy. The above methods are very helpful to solve the problem of difficulty in falling asleep in summer. I hope everyone can try them. After all, long-term insomnia poses a great threat to health.