July 30, 2015 12:13
As the summer nights grow hotter, more people have trouble sleeping, which leads to fatigue at work the following day. Here are some of the best ways to beat the weather and get a good night's sleep.
Room temperature is one concern. It is not always a good idea to keep the thermostat at near-freezing because a wide difference in outside and inside temperatures causes the body to secrete a lot of the stress hormone cortisol.
Instead, it is best to try and keep the temperature just below 25 degrees Celsius.
The fan or air conditioner should not stay on all night. Body temperatures drops once people fall asleep, so icy temperatures can cause colds.
Also avoid using smartphones, tablet PCs and other electronic devices an hour before bedtime. The light they emit inhibits the production of the hormone melatonin, which helps you sleep soundly.
Eating bananas or drinking milk can help achieve a deep rest. They contain tryptophans, which promote the secretion of serotonin, which also helps you sleep soundly. But eat or drink three hours before bedtime to promote digestion.
The U.S. Associated Professional Sleep Societies offer the following rules:
• Wake up at the same time every morning.
• Don't go to bed until you are tired.
• Don't read or watch TV in your bedroom.
• Take a warm bath an hour before bedtime and read for about 10 minutes in the living room.
• Take a leisurely walk in the evening and exercise.
• Stick to daily routines.
• Don't consume caffeine six hours before bedtime.
• Don't smoke before bedtime.
• Take routine naps.
A five to 10-minute nap a day helps keep your mind clear and boosts memory. Also, do not take sedatives for more than three weeks and do not mix them with alcohol.
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