Monday , June 14 2021

Sleep: How to get more sleep in the heat



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The days are longer, the beaches are stunned and socially acceptable to wear nose again. And while the warmer months bring a chronicle of health benefits – such as better mood, more vitamin D and more opportunities to get out of exercise – it can also cause damage to your sleep.

"The summer is full time of the year when more people are struggling to sleep, and he has a lot to do with the temperature outside," said the husband sleeping, Dr Michael Breus.

"Your entire sleeping system is based on a daily temperature rhythm where your body temperature climbs throughout the day to reach a peak around 10.30pm. Then it starts to fall, which is what causes & # 39 ; The brain to feel sleepy. "

media_cameraExperts reveal some tips on how to have a better night sleep in the hat. Photo: iStock

Although the ideal outside room temperature for sleeping sits between 18C and 22C, summer temps can be much higher than that. This increasing heat can interfere with the natural sleep rhythm and to prevent feeling and encouragement to pull out.

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Although you can control your room temperature by opening windows, using a fan or changing the air reservoir, it's just one step.

Here, we reveal the simple twist that will help you beat the heat – and stay asleep – throughout the night …

1. SECTIONS ORDER

Even if your room is sited at a comfortable temperature, a hot bed will still disrupt your sleep and high-cost counting sheets will be at fault.

"To make upper threaded sheets higher, weaving companies need tighter fabric, which prevents air from circulating in the bed and makes you hotter," explained Dr. Breus .

His bed has a perfect linen counting cloth of 350-450 and is made of cotton or bamboo, the most breathing fabrics.

2. CONSTITUTION OF RED BUILDINGS

If you're really trying, you may want to invest in some special accessories.

"There's a device from the name Pad Chili [chilitechnology.com], which is a kind of cold electric blanket type, and I've been impressed by it, "said Dr Breus.

It goes on top of the mattress and pumps water through the microwave in the pad to cool you.

For another advanced technology, fill your hot water bottle with cold water and keep it in the freezer.

Before you go to bed, place it between your leaflets and it will act as a big ice pack. Popping your pillow case in the freezer can also help, so it can throw out its leaflets.

media_cameraAlcohol can make your body feel warmer. Photo: iStock

3. SWAP BOOZE FOR BANANAS

A cool glass of wine may feel refreshing at the moment, but alcohol can make your body feel warmer than it really is. Swap your tipple night for a cup of banana tea Dr Breus & # 39; and you'll sound sleeping after you hit the pillow.

"Bananas contain relaxing magnesium, but shells contain more than flesh," said Dr Breus.

To make the brew, rinse a banana underwater, cut the heads and cut half. Squeeze a pot of boiled water and leave steep for four to five minutes until the banana becomes brown.

Drain the fluid, enable it to cool and drink an hour before bed. Dr Breus said he recommended tea to all clients – in fact, Princess Cruises, who uses Dr Breus as a sleeping consultant, now offers the drink to & # 39; r guests like a night cabin!

4. PLEASE YOUR OUT

If you need to cool quickly, Dr Breus suggests revealing your feet.

"I investigated why this is so effective and that's because your soup does not have any cattle, which means they lose heat faster than other parts of the body."

The same can be said about the hands, so keep your arms out of the covers too.

media_cameraKeep your feet out if you want to cool when you sleep.

5. PURCHASE LIGHT LIGHT

A barbecue feast may sound like your idea of ​​the inland way to spend a summer night, but if you dig too close to bedtime, you could be in rough night sleep.

Drinking heavy food will force your digestive system to work harder, which means your body burns more energy and this can cause your core temperature to rise.

Place lighter meals instead of salads, or if you have more weight, make sure you leave at least one hour between lunch and bed.

6. RULES AND OUTSIDE AND SUNSHINE

Although studies have shown that connection with natural light can help regulate circadian rhythms, extended sunlight in summer (and during daylight savings) can throw a bedtime procedure.

The earlier, earlier mornings can not only wake you up earlier than need.

Dr Breus suggests using seamless curtains or eye mask to create a more sleep-friendly environment.

Keep the colors taken during the day to limit the amount of heat that goes to bedrooms and, hopefully, find it easier to sleep to come to bed.

media_cameraEating light lunch and stopping out of sunburn helps you sleep better. Photo: iStock

7. BEAUTIFUL BATTERY

Swap your morning rinsing for night washing to help regulate sleep patterns. According to the National Sleep Foundation, there is a shower before the bed – and leaving your skin a little damp – can imitate the process of sweating and helping to keep it cool.

If you can not get a cold shower stomach, research has also found that a warmer or bathing pre-bed bathing can trigger the temperature of the body drop in, which says it's a good evening.

THE FIRDD ON SLEEP & # 39; RING PRINCE HARRY

Prince Harry noticed playing a special ring during his recent Oz tour? Turning out, in fact there is a high tech sleeping device of the name & ring Oura (of about $ 400, ouraring.com).

The upgrade of bulky wrist tracks that dominates the smart-tech market is currently compressed, measuring your body temperature, pulse and moving using infrared technology.

media_cameraPrince Harry wears sleeping & # 39; while in Dubbo with his wife Meghan. Photo: Chris Jackson / Getty Images

Then he transfers the data to his / her smart phone, which displays the information in a series of interactive graphs.

As well as tracking the length and quality of your sleep, the Oura cycle also monitors your exercise activity, gives tips on how to make the most of your bedtime schedule and how to know when it's time to rest or to be active.


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