2023-07-09 01:00:00
Menna Allah Hamdi Sunday, July 09, 2023 04:00 AM
Many people suffer from insomnia during the summer, and this is a common problem that affects the quality of daily life for many people. And with the rising temperatures and humidity, it becomes difficult to sleep well. Fortunately, there are some solutions that can be followed to combat insomnia in the summer. Here are ten solutions to help you sleep well during the summer, according to the “life hack”:
A set bedtime
Setting a consistent bedtime and waking time is an important habit for maintaining a healthy and balanced lifestyle. Numerous studies have found that people who follow a regular sleep-wake pattern experience fewer sleep problems and feel more energized and relaxed during the day. Setting a fixed bedtime and wake-up time helps regulate the body’s wake-sleep cycle, which leads to improved health of the nervous, digestive, cardiac and muscular systems, in addition to improving mood, memory and concentration. Therefore, setting a fixed bedtime and wake-up time is one of the important healthy habits that must be adhered to.
Use heavy curtains
Heavy curtains can be used to prevent sunlight from entering the room, and this helps to reduce the temperature inside the room.
Get rid of annoying lights
Disturbing lights such as smartphones and tablets should be eliminated, as these lights affect the secretion of hormones responsible for sleep.
good ventilation
Windows can be opened to ventilate the room and reduce the temperature inside, which helps the body to calm down and relax and thus fall asleep.
Reduce caffeine intake
Caffeine is one of the most widely used stimulants in the world, and is found in many beverages such as coffee, tea, soft drinks, and chocolate. However, consuming caffeine in the late hours of the day can affect sleep quality and disturb the body’s sleep-wake cycle.
Numerous studies have shown that caffeine can delay the onset of sleep and shorten the duration of deep sleep. Therefore, it is recommended to reduce caffeine consumption in the late hours of the day, especially in the evenings and nights, to improve sleep quality and benefit from the benefits of healthy sleep.
Reducing sugar intake
Eating too much sugar can affect sleep quality and disturb the body’s sleep-wake cycle. Numerous studies have shown that excess sugar intake can affect the production of serotonin, the neurotransmitter responsible for regulating sleep and relaxation. Therefore, eating too much sugar can It leads to insomnia and reduce sleep quality. Therefore, it is recommended to reduce the intake of sugars and sweets in the late hours of the day, and focus on eating healthy and balanced foods that contain complex carbohydrates, proteins and healthy fats, which can help improve sleep quality and a sense of relaxation and comfort.
Walk regularly
Regular exercise can help improve sleep and relieve stress.
Take a warm shower
You can take a warm shower before going to bed, as this helps to relax and improve sleep.
Use of moisturizers
Moisturizers can be used to moisturize the skin and relieve the feeling of heat and dryness, making it easier to fall asleep.
Reduce stress
Stress can be reduced by using relaxation techniques such as yoga, deep breathing, or herbal teas that help relax.
With these 10 solutions, summer insomnia can be combated and sleep quality improved. It is important to remember that good sleep greatly affects the health of the body and mind, so it is advised to follow some healthy habits to improve sleep and maintain a healthy body and mind.
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