good sleep tips in summer


With the arrival of the hot summer months, sultry nights, late sunsets and early morning rises make it difficult to sleep well. Sleep is the moment when both our mind and body go to rest. We say that one should sleep at least 6 hours a night, but sleeping more than 9 hours and less than 6 hours is risky in terms of health. The body repairs itself during sleep. While 7-9 hours of sleep is necessary to improve concentration and memory, sleeping more than 9 hours increases the risk of sudden death, heart disease, obesity and diabetes.

Increases risk of heart disease

Sleep also gives our heart time to rest. Sleeping less than 7 hours does not give rest to the heart and it increases the risk of heart disease. Sleeping for more than 9 hours increases the duration of dreams and can increase blood pressure and heart rate. Insomnia stresses your body and leads to the release of more adrenaline, cortisol and other stress hormones. These hormones raise your blood pressure during sleep and increase your risk of heart disease.

Deep sleep recharges the body

The time of sleep is as important for health as the time of sleep. If you say that I sleep for 8 hours, but go to sleep at 2 and wake up at 10, then that is also wrong. And then there is morning and night, that is, chickens and owls. The common belief is that people who go to bed early and wake up early, ie chickens, are lucky. Given that most activities take place between 9 a.m. and 5 p.m., the nocturnal owl may seem unlucky. We call ‘social jet lag’ the sleep problems caused by being at work at 9 in the morning and trying to adhere to social norms. Owls release less serotonin and dopamine. In contrast, morningbird-hens exhibit better social adjustment because they are less depressed. But being a night person isn’t such a bad thing. For example, nightgoers tend to be more creative. They have strong mental abilities and like to take risks. Cortisol levels are high. Cortisol advises you to take risks. It teaches to protect the body from sudden dangers. Nighttime sleepers tend to miss periods of deep sleep because they tend to sleep late, but they also spend their dream sleep periods more productively. Dream sleep is about creativity, practical thinking, while deep sleep is a restful sleep that recharges the body.

Are you a morning or a night person?

Early morning people go to bed early, wake up early, are active and energetic in the morning, have low energy in the afternoon and evening and find it difficult to wake up after a certain time. If you often find yourself yawning shortly after sunset, you probably have morning sickness. On the other hand, night sleepers sleep late and wake up late, have trouble getting up in the morning, are very tired but feel energetic later in the day, they work very actively and productively at night. while everyone else is sleeping. If it’s midnight and you still can’t sleep, you’re probably a night owl. Night workers may find it difficult to maintain a regular job during the day and adapt to the school schedule.

Review your eating habits

Whether you like to stay up late at night or prefer a sunny morning, quality sleep plays an important role in mental and physical health. Meditation, deep breathing, aromatherapy, a hot bath, reading, journaling and other calming rituals before bed can help you develop a pleasant and relaxing nighttime routine that encourages you to start your sleep cycle earlier. . Because they are up late, they often skip breakfast and eat later in the night. In addition, night eaters eat less Mediterranean and consume more caffeine and alcohol. If your goal is to go to bed early and get up early, then you should make some changes in your eating habits.

How can we sleep better in the sultry hot weather?

Get rid of melatonin from the morning sun. Spending 5 minutes in the sun every morning will help you sleep more deeply at night and add another 20 minutes to your sleep. Your morning dose of sunlight regulates your brain’s biological clock. It increases the production of dopamine, which provides energy during the day, and therefore the production of melatonin at night, which triggers sleep.

Boost your brain’s alpha waves with scented shower gel: A warm shower at night with a lavender scented body shampoo improves the quality of our sleep by up to 50 percent. The warm water has a sedative effect on your body temperature, with the scent of lavender helping to spread the relaxing alpha wave to your brain. If you still don’t feel relief, apply 2 drops of ylang ylang oil, which you can easily find at herbalists, to your arm. As you inhale this sweet scent, your mind will relax and it will trigger your sleep in 15 minutes.

Avoid getting heartburn with kiwi: When you eat 1 kiwi close to your bedtime at night, you will get a quick sleep at night. Kiwi is rich in nutrients like Vitamin C and Vitamin K, it calms the nervous system and allows you to relax even in hot humid weather.

Banana is the best sleep medicine: I recommend people with sleep problems to eat half a banana an hour before bedtime in the evening. Thanks to the tryptophan substance present in it, the production of melatonin is triggered and it becomes easier to fall asleep. Since it contains complex carbohydrates, it protects your insulin levels throughout the night and prevents hypoglycemia and interruptions in your sleep.

Relax tense muscles with watermelon and tomato. Eating a few slices of watermelon or tomato during the day will help you sleep better and more restfully. Here, lycopene stands out. Grapes and mangoes also contain lycopene, which relaxes tense muscles and calms the anxiety center of the brain.

Relieve Stomach Pain With Cumin Powder: It is difficult to sleep in hot, humid weather. Especially if you have stomach pain after filling the stomach, then it becomes even more difficult. Mix one-fourth teaspoon cumin seeds in dinner. This spice will speed up the production of your digestive enzymes and eliminate nighttime indigestion and abdominal pain.

Try sleeping blindfolded. The most important factor that allows you to fall asleep at night is sleeping in complete darkness. For this reason, you should definitely close the curtains, block out outside light, and even better, try to sleep blindfolded. This way, melatonin will start to be produced and it will make it easier for you to sleep well and soundly.

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