One of the three adults reported some kind of insomnia and half of them say it disrupts their functioning during the day.
It only deteriorates in summer. Heatwaves disrupt the quality of adequate sleep – studies suggest that even small heatwave lasting for a one or two days Each night can reduce sleep duration for more than an hour,
Heat reduces the quality and duration of sleep by interfering with the body’s natural cooling process, which is important to start and maintain sleep.
This is why keeping your bedroom cool during the day with shades and fans can perform miracles for sleep quality. He is a dark and quiet environment for sleeping, and to sleep.
But what are the suggestions to sleep at hot nights?
Exercise during the day
Strong scientific evidence of this is that exercise improves sleep quality and duration, especially for people with sleep disorders.
On average, adults who exercise for at least 30 minutes a day sleep for 15 minutes on average compared to those who do not.
Unexpectedly, daily exercise removes the body. But how does it help in sleep? Studies show that physical activity can get better sleep in various ways.
It increases the production of melatonin, a hormone that controls the sleep-vegetable bicycle. This helps you sleep more quickly.
Thus exercise reduces stress, which is a common factor that makes it more difficult to fall and sleep.
Therefore, exercise is recommended as one of many treatments for people with sleep disorders. Studies have shown that moderate intensity aerobic exercise Improves sleep in insomnia patients,
Avoid evening coffee
Half of the caffeine in coffee remains in your system 6-8 hours later when you consume it. Therefore, drinking coffee in the afternoon or evening can reduce the sleep period to about 45 minutes, A meta-analysis,
To avoid decreased total sleep time, researchers of that analysis recommended consuming coffee 8.8 hours before bedtime.
Reduce screen time before bed
Another big criminal of sleep disturbances is the use of screen before sleep.
A study found for hours of screen use in bed increases your risk of insomnia by 59% and reduces the sleep duration to an average of 24 minutes per night.
The study is part of the growing evidence that the use of phone or laptop before negative affects sleep habits.
The screen is a common delivery blue light that takes the body to think that it is time to wake up. But this is not quite correct. Glasses or apps that block blue lights on your phone or laptop do not necessarily improve sleep – which is more effective, is reducing brightness or reducing screen time.
And even better the screen time has to be reduced before the bed. Instead, try reading a book. The study shows that reading in bed improves sleep quality.
Deep breath works
Some people recommend “4-7-8” breathing method, as an effective technique, is based on ancient yogic breathing exercises developed by the US-based ‘Celebrity Doctor’ Andrew Well.
For this you need to keep the tip of your tongue against the ridge behind your upper teeth, exhale completely, then breathe through your nose for four counts. Then grab your breath for seven counts and gradually exhale through the mouth for eight cases.
Advocates say that this breathing method can calm a person in a few cycles, which helps to bring sleep, especially in a faster, especially when it is worrisome or stressed.
But do the evidence really say that it works? A small number of low quality studies suggest positive effects such as heart rate and blood pressure regulation, and anxiety is less.
However, there is very little scientific research to return it, or to verify its long -term profit. In particular, claims that the technique is “natural tranquilizer for nervous system”, as suggestions are unpublished.
Nevertheless, there is a lot of real evidence that 4-7-8 breathing method helps people sleep. And there is no harm, slightly different from the head, so it can be worth a try.
Edited by: Matthew Ward Egius