Do you feel tired and less energetic during the hot summer months? There are many factors that can contribute to summer lethargy and a decline in sleep quality is one of them. If you toss and turn, wake up in the middle of the night, or have fragmented sleep, this can make you sleepy throughout the day and decrease your productivity. People commonly experience sleep problems due to temperature rise and changes in sunset and sunrise which can affect the duration and quality of sleep. Longer days also affect melatonin production, which causes sleep problems during the season. Heat can also make it difficult for you to sleep if the room is not cool enough. (Also read: (Blood test to detect drowsy drivers in EVIL)
“In summer this problem is caused by more daylight, the time of melatonin secretion is shorter than in winter. After sunrise, melatonin secretion stops so that the body can prepare for the day. This is one of the reasons why you may wake up. Sleep earlier and a little less in summer. In the temperature The rise and changes in sunset and sunrise also affect the duration and quality of sleep. The long hours of light can make it difficult to get to bed earlier, and the heat can wake you up. You’re breaking out in a pool of sweat. The National Sleep Foundation recommends setting your thermostat between 60 and 67 degrees for ideal sleep. recommends a reading between Fahrenheit,” says Dr Murarji Tanaji Ghadge, ENT and sleep disorder specialist at Ruby Hall Clinic.
“The multifaceted effects of sleep on human life make it one of the most important biological functions we care about. Good sleep patterns are essential for a healthy body and mind. On the other hand, disrupted sleep can increase the risk of depression, anxiety, daytime irritability, reduced work performance and changes in cognitive ability. Most of us experience seasonal variations in our sleep patterns. Research-based evidence also suggests that the incidence of insomnia increases during summer,” says Assistant Professor Dr Meenakshi Jain. , Department of Psychiatry, Amrita Hospital, Faridabad.
Dr. Jain suggests the following tips for better sleep in summer:
1. Make time to cool down
Wear breathable clothing such as cotton to bed. Bathing before going to bed helps in lowering the body temperature and also helps in relaxation. It is also advisable to keep the temperature of the bedroom low at night and ensure that it is well ventilated.
2. Dim your room in the evening
Less exposure to light during the evening can help prepare your body for sleep. Make sure to switch off light-emitting electronic gadgets like TV, computer, mobiles, etc. so that the body does not interfere with the production of melatonin.
3. Lifestyle choices
Avoid strenuous exercise, heavy meals, and alcoholic-caffeinated drinks such as cold drinks, coffee, etc. in the evening.
4. Schedule sleep
Maintain a consistent sleeping and waking schedule. Avoiding daytime naps can also help improve nighttime sleep quality.
5. Professional help
A part of untreated underlying diseases like depression, anxiety disorder, bipolar disorder, etc. If not taken care of, they can cause or worsen pre-existing insomnia. So if you’re doing everything you can to improve your sleep but still failing, don’t be too hard on yourself and seek the help of a mental health professional.
Dr. Ghadge recommends keeping the following in mind before going to sleep:
• Keep yourself well hydrated.
• Keep the hot air out by closing the windows. Close curtains/blinds during the day as temperatures rise. Keep humidity at or below 50 to 60%.
• Avoid strenuous exercise, heavy meals and alcohol for at least 3-4 hours before bedtime.
• Use cool sleeping items such as pillows, sheets and pajamas made from natural fibers such as cotton, light wool, silk or bamboo fabric instead of synthetic materials such as polyester.