During the sweltering summer, the temperature is high not only during the daytime, but also during the nighttime. This tropical night phenomenon breaks the normal circadian rhythm and acts as an obstacle to getting a comfortable sleep. In addition, when the amount of sunlight increases in summer, the secretion of melatonin, a sleep hormone, decreases. These actions also degrade the quality of sleep and often act as a factor that interferes with sleep. If insomnia symptoms occur, such as staying up and down at night with open eyes due to various factors such as hot weather and low melatonin secretion, it causes problems in maintaining normal condition the next day, and causes various difficulties in daily life due to decreased concentration and accumulated fatigue. I can accompany you. In particular, if insomnia continues in the summer, it can lead to a chronic form of sleep disorder, so it is important to continuously maintain various management and preventive habits that will help prevent and manage insomnia. So today, let’s take a look at several ways to help prevent insomnia in the summer.
How to prevent insomnia in summer
1. Maintain regular sleep and wake times
The sleep and wake cycle of our body is regulated by the hypothalamus of the brain, and the secretion of melatonin, a substance that induces sleep, acts to maintain sleep. In summer, the sun is longer and the amount of sunlight rises earlier than in winter. These changes also cause changes in the secretion of melatonin, and changes in the ability of the biological clock to regulate sleep and wakefulness, which can lead to early awakening at dawn for no apparent reason and sleep disturbances that prevent normal sleep. Therefore, it is good to improve irregular sleep habits and maintain a regular sleep and wake time for a regular sleep pattern. It is also a good way to wake up a little earlier than usual so that sleep is not disturbed by the early rising sun. In addition, it is desirable to refrain from napping as much as possible, and even if you do take a nap, it is recommended not to exceed 20 minutes.
2. Creating a stable sleeping environment
In order to prevent insomnia in summer, it is also important to create a comfortable and pleasant sleep environment where you can have a good night’s sleep. It is recommended to make the bedroom dark and quiet, and set it to sleep comfortably by maintaining the proper temperature and humidity. In addition, it is recommended to wear high-permeability clothes such as mana burlap for sleeping clothes, and it is recommended to replace bedding such as blankets that are hot every day for summer with good ventilation. Also, in summer, some people sleep with an air conditioner or fan running while sleeping to lower the indoor temperature. As this can cause various problems such as air conditioners and colds, it is recommended to set a timer to turn off after a certain period of time when in use.
3. Refrain from using smartphones
Smartphones used before going to bed can also cause insomnia in summer. The bright light on the smartphone’s liquid crystal screen disrupts the brain’s biological clock and causes sleep disturbance. In particular, excessive use of smartphones can cause eye fatigue and dryness, which can lead to eye diseases such as dry eye syndrome. Therefore, you should refrain from using your smartphone 30 minutes before going to bed, and avoid watching TV for a long time.
4. Shower with lukewarm water
Taking a shower with lukewarm water is also an important habit to help prevent insomnia. It is said that taking a cold shower to lower body temperature at night during tropical nights can cool you down for a while, but it does not lower your body temperature any more by constricting skin blood vessels. Also, taking a sudden cold shower can cause the dilated blood vessels to contract rapidly, which can cause a rise in blood pressure, which can put a strain on your heart health. Therefore, it is recommended to shower with lukewarm water as much as possible. Even lukewarm water is said to help a lot in lowering the overheated body temperature gradually. In addition, taking a shower with lukewarm water promotes the decomposition of lactic acid, a muscle fatigue substance, and is said to be of great help in restoring psychological stability.
5. Light exercise
Moderate physical fatigue is said to have a good effect in helping you get a deep sleep. Therefore, regular light aerobic exercise such as walking, jogging, and swimming during the day or evening can help prevent insomnia in summer. However, it is recommended to exercise within a reasonable range that does not exceed one’s physical condition, as intense exercise causes arousal of the body and makes it difficult to fall asleep.
6. Eat foods that help you sleep
In order to prevent insomnia in summer, drinking warm milk, jujube tea, or banana before sleeping is a good way. In particular, tryptophan, a type of amino acid contained in milk, is known to help you get a good night’s sleep because it helps to secrete melatonin and serotonin to relieve comfort and anxiety, and to help you relax. On the other hand, excessive consumption of coffee, beverages, and tea with high caffeine content not only awakens the brain, but also promotes diuretic action, which can interfere with sleep. Also, if you eat too much food before going to sleep, it is difficult to get a good night’s sleep due to the continuous digestion of the digestive system. In addition to this, alcohol temporarily makes you fall asleep, but it is recommended to avoid it as it can cause frequent waking and interfere with deep sleep.
