Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about How to beat insomnia. Let’s dive in!
When the weather stays hot for long periods, many people struggle with insomnia. Insomnia is a condition where you can’t sleep well despite having the right time and environment. If it takes you more than 30 minutes to fall asleep or you wake up at least twice during the night, you may be experiencing insomnia.
For the body to comfortably fall asleep, its core temperature needs to drop by about 0.3°C from the average level. The body naturally generates heat through metabolism, and releasing this heat effectively is key to maintaining a stable temperature.
However, when tropical nights keep the temperature above 25°C, combined with high humidity and disrupted biological rhythms from outdoor activities, insomnia can become a real issue. Poor sleep affects not only your daily life but also your overall health, so it's essential to take action.
Let’s explore 5 habits that will help you sleep better on hot summer nights.
1. Keep Your Bedroom Temperature Between 24–26°C
During sleep, your body temperature naturally drops, so a slightly cooler environment can help you fall asleep faster and stay asleep longer. The ideal bedroom temperature for sleep is 24–26°C, so using an air conditioner or fan can help during summer.
However, keeping the air conditioner on all night isn't ideal—instead, set a 1-2 hour timer and use a fan to circulate air. If you tend to get cold easily in certain areas, like your hands or feet, use a blanket to maintain body warmth.
Humidity control is also key. Using a dehumidifier or the dehumidifying function on an air conditioner to keep indoor humidity between 40–50% can greatly improve sleep quality.
2. Use Breathable Bedding
During hot weather, opt for bedding made of breathable, moisture-wicking materials like cotton or linen. These fabrics absorb sweat and dry quickly, keeping you cool. Using a cooling mattress pad can also help regulate body temperature.
For pajamas, choose loose-fitting, lightweight cotton that doesn’t stick to your body. Avoid tight clothing that may restrict circulation and trap heat.
To maintain hygiene and comfort, wash your bedding and pajamas more frequently in the summer.
3. Make Your Bedroom Dark and Quiet
Before bed, dim the lights as much as possible. Bright lights block the release of melatonin, the sleep hormone, keeping your brain alert and making it harder to fall asleep. Blackout curtains are especially helpful during the summer when the sun rises early, preventing unwanted light from disturbing your sleep.
Also, avoid electronic devices before bed. Blue light from screens tricks your brain into thinking it's daytime, delaying sleep. Try to avoid using smartphones, computers, and TVs at least 1-2 hours before bedtime.
Minimizing noise is just as important. If needed, use earplugs or white noise machines to create a peaceful sleeping environment.
4. Avoid Caffeine and Alcohol
Staying hydrated throughout the day can help prevent insomnia, but be careful what you drink. Avoid excessive coffee, sugary drinks, or alcohol.
Caffeine stimulates the brain and keeps you alert for hours, making it harder to fall asleep. It's best to avoid caffeine after lunch and be mindful of your total intake.
Alcohol may make you fall asleep quickly, but it can disrupt your sleep cycle, causing you to wake up in the middle of the night. To improve sleep quality, skip the late-night drinks.
5. Maintain a Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock, reducing the risk of insomnia. This applies to weekends too—even if you sleep late the night before, try to wake up at your usual time.
If you feel extremely tired during the day, a short 20-minute nap can help. However, napping too long can cause grogginess and headaches, making you feel even more exhausted.
By making these small adjustments, you can enjoy cooler, more restful nights—even in the hottest summer months!
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
