These tricks will help you stop tossing and turning in the heat
Summer, the hottest season of the year, officially began in Brazil on December 21, 2022. During this period, temperatures and thermal sensations are higher, which, according to experts, can affect the distribution of sleep phases of the year.
Experts point out that warmer weather alters the architecture and cycles of the rest period, especially the phases responsible for relaxation.
Laura Castrosleep specialist, psychologist and founding partner of Vigilantes do Sono, a healthtech that is a benchmark in the fight against insomnia, points out that it is common to have trouble sleeping when there are sudden and significant changes in temperature.
sleep cycle
A sleep cycle has stages 1, 2, 3 and REM sleep, which stands for rapid eye movement. According to Laura, these cycles last about an hour and a half and usually follow the order: sleep, relax, slow down and dream.
Throughout the process, the person changes positions and repeats the same cycle 4 to 6 times a night. The psychologist points out that temperature is an aspect that directly influences these phases.
“For sleep to properly follow this cycle, it is important that the ambient temperature is not too high, so that the body can prepare itself to go deeper into phases of relaxation and slowing of the metabolism. If during phases 2 and 3, in where the body needs to relax, the ambient temperature is very high, the body needs to work to expel this heat, making it difficult to carry out the other phases of the cycle,” he says.
A good night’s sleep is one in which the cycles repeat at least 4 times and include all phases.
For example, when stage 3, considered the deepest stage of sleep, does not occur as expected, a number of important functions for our body are compromised, including the production of antibodies. It is worth mentioning that, to enter phase 3, we need the body temperature to have a progressive cooling.
“With an incomplete cycle, we wake up more tired than usual, with difficulty concentrating and in a bad mood,” she points out.
sleep better
To cope with the hot nights, many people sleep with the air conditioner or fan on. However, this is not a good strategy for those with health problems that can be triggered by the presence of wind.
Laura lists some simple tips that can help you feel more comfortable when you sleep during the hottest days.
Take a hot shower before going to bed
When the body comes into contact with warm water, it cools from the inside out, which helps initiate and deepen sleep. “The tepid shower helps with body temperature regulation,” he explains.
Use lightweight sheets
According to the sleep specialist, light sheets promote air circulation. “They’re ‘less heavy’ on the body, they’re more comfortable and they’re ‘cooler.’ Therefore, they can help cool down body temperature,” he says.
take care of food
On hot nights it is necessary to avoid the consumption of thermogenic foods, such as peppers and ginger, which raise the body’s temperature.
“Large meals before bed can also make sleep difficult and fragmented, because they take longer to digest,” says Laura.
Avoid exercising before bed
Physical activity before bed also raises body temperature and can delay sleep onset.
“This guidance is especially important for anyone who has difficulty falling asleep or suffers from insomnia. There are people who don’t have these problems and, for them, the practice of physical exercise may not be harmful”, points out the psychologist.
Stay hydrated throughout the day
Adequate hydration is always necessary, not just on the hottest days, as water is essential to maintain body health.
“Hydrating during the day is another factor that helps regulate body temperature and facilitates water balance,” concludes the sleep specialist.
With these actions it is possible to effectively reduce body temperature, promoting sleep and relaxation.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
