10 tips to help you sleep well in summer
Top 10 tips to help you sleep well in summer
On summer days, you should drink enough water.
On hot days, we often sweat a lot. You should drink a lot of water to compensate for the amount of water lost through the skin. In addition, during summer days, we often work in air-conditioned rooms, so the body will have less opportunity to sweat.
So you need to drink a lot of water to promote the release of adrenaline during urination, reducing the consequences of stress. Drink at least 2 liters of water a day, and do not drink stimulants such as tea, coffee, energy drinks, etc. after 4 p.m. daily.
Create a cool atmosphere on a hot summer day.
To create cool air in the summer, before going to work in the morning, you should close all the doors to minimize the heat blowing into your room. Nowadays, many families use air conditioners to create cool air.
If using an air conditioner, please pay attention to the maximum room temperature being lower than the outdoor temperature by 5 to 6 degrees Celsius. If using a fan, you should not turn it on too strong to blow directly at you because it will easily cause a sore throat or the flu. At night, open all the windows to circulate the air in the room.
Relax before going to bed in the summer.
Do some light exercise before going to bed. You need to have a quiet time for at least 30 minutes before going to bed. You will feel more comfortable and relaxed if you soak your feet in warm water before going to bed. A hot foot bath will help you deeply relax, reduce stress, and restore balance between thoughts and emotions.
Warm water will help you fall asleep more easily. The best bath water temperature is 37 degrees Celsius because the body usually lowers its temperature when it starts to fall asleep.
Summer should use some herbs.
You can use some natural herbs that are not harmful to your health for daily use as a drink. Try using natural herbs that have a sedative effect, which is very effective for people with heatstroke, irritability, and insomnia.
Here are a few examples of some good herbs:
- The virgin tree, also known as the shy tree, Every day, you use 20 grams of sage with 100 ml of water. Drinking before going to bed will help cure depression, insomnia, and nerves.
- “Contact mind” is another name for lotus heart (the germ of a lotus seed). Lotus heart has a cold, bitter taste and has a calming effect on the spirit. Every day, you can use from 4 to 10 grams of lotus hearts, put in boiling water, as tea, which will help you sleep soundly and deeply.
On summer days, you should not eat much at dinner.
If you eat too much at night, the stomach will swell and cause the surrounding organs to be compressed. These organs will continuously transmit waves to the brain and other parts, thereby causing a nervous breakdown.
In hot weather, you should not eat much at dinner because a meal with too much fat and sugar will be difficult to digest. If you have digestive disorders, it will cause insomnia. So you should eat less but of enough quality to not be hungry while sleeping; otherwise, it will make you not sleep deeply.
Use a ceiling fan instead of a standing fan.
Ceiling fans are effective at cooling the room but use less energy than air conditioners. Some types of ceiling fans today have switches for two different cooling modes suitable for the seasons. And the ceiling fan’s wind does not hit people directly and does not cause diseases such as dry skin, dry eyes, sore throats, or pneumonia.
Ceiling fans running counterclockwise will help cool the air in the summer. If your home owns this type of ceiling fan, pay attention to turning on the summer mode. The direction of rotation of the ceiling fan can create a different cooling effect.
Avoid exposure to sunlight in the room.
When the outside temperature is higher than 24 degrees Celsius, you should close the windows and open them after the temperature drops. Usually, the lowest temperature of the day is between 4 and 7 a.m. so you can open all the windows in the morning and after 8 p.m.
Cleaning the floor before going to bed is also an effective solution to help reduce the temperature of the house immediately and make you sleep better in hot weather.
Take a cool shower.
Taking a cool shower is a simple way to help you cool down. But do not take a bath too late with too cold water; it will stimulate your body and dispel the sleepy muscles.
When you come back from the sun, sit back and relax to let your body sweat. You can perform gentle massage movements to slowly narrow the pores, reduce the body’s temperature, and then take a shower. Cold water also shrinks the pores on the body, making it difficult for the body to sweat to escape heat.
Avoid spicy foods before sleeping.
People often sleep late in the hot season, so they often eat and drink to keep their bodies comfortable. However, it is best to eat at least 2 hours before bedtime and to avoid drinking close to bedtime. Within an hour of going to bed, you shouldn’t have any hot, spicy foods or drinks like coffee, alcohol, spicy snacks, or curries. Instead, try cool foods like cucumber, watermelon, or cold milk.
Drinking a sufficient amount of water before going to bed not only helps to cool the body but also helps the body circulate better during sleep.
Choose cool, sweat-winking pajamas.
Immediately remove the uncomfortable clothes after returning home and change into the most comfortable, lightest clothes. This is the first criterion that she needs to grasp when choosing an outfit to wear at home! Nightwear made from silk, linen, or 100% cotton is the ideal choice.
Choose materials with extremely good absorbency, creating a feeling of ventilation and coolness (“wearing like not wearing”) that will definitely give her a good night’s sleep!
Indeed, it’s not too difficult to have a good night’s sleep in the summer, isn’t it?Follow these tips to get a good night’s sleep.Let’s use Top List on a regular basis to learn a variety of health-related tips.
One of the most important springtime care tips is to have a good all-around sunscreen. Sunscreen can block the sun’s damage to the skin so that the skin absorbs the sun’s rays without causing the skin to sunburn. However, the chemicals in sunscreen are basically free radicals, which can cause the skin to lose its flexibility over time.
2. Use a refreshing skin cream.
If it’s been a while since you last bought a moisturizer, it’s time to buy some refreshing skin creams. A moisturizing cream for winter use Look for a light cream that hydrates your face and body without leaving you feeling greasy while still providing you with adequate moisture.
3. exfoliate dead skin
No matter the season, exfoliating dead skin is a must in any skin care routine. Exfoliating dead skin helps your skin become more delicate and smooth, bringing you closer to being a pretty girl.
4. Avoid frequent use of new skin care products.
When getting a new beauty or skin care product, it’s always exciting to use it right away. There’s nothing wrong with that, but in the unfortunate event of a special situation, your skin will experience adverse reactions. It’s best to use some of the skin care products you’ve been using and try not to use new products too often to avoid irritating your skin.
5. Regular skin care
The next skincare tip is regular skin care, such as facials, hair removal, and sunbathing. In order not to see red, irritated skin after wearing a swimsuit, you will ensure that your skin has a period of time to recover after hair removal. Likewise, your face may also be red after a facial, so give your skin a little time to recover after you’re done.
6. simple care
Simple skin care and light makeup are great options when you’re on vacation. You want your skin to be taken care of, but carrying a ton of skincare products or heavy makeup to the beach can be especially cumbersome. Keeping skin care simple and applying light makeup will allow you to indulge in your holiday fun!
7. Stick to skin care
The final spring skin care tip is to stick with it. It takes time and effort to achieve beautiful and healthy skin, so don’t forget about skin care when you’re outside. Take the time to remove dirt, sweat, and makeup residue from your skin and spritz on a moisturizer. You don’t need to put all your energy into it, but at least don’t let your skin care regimen fall by the wayside!
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