As the nights get warmer and wetter, it becomes even more difficult to achieve the recommended seven to nine hours of sleep every night.While it may seem like the problem is out of our control, there are steps older adults can take to increase our chances of falling asleep.
Staying awake
Hot weather can make you sleepy because you waste energy regulating the temperature.
“As tempting as it may be, don't sleep during the day. Leave the drowsiness at night,” family doctor Tatiana Zakharova says specifically for MedikForum.
Stick to your routine
Try to stick to your usual daily routine and bedtime.
“Changing habits can disrupt your sleep, so do whatever you normally do before bed.”
Keep your bedroom cool
A great way to avoid hot nights – to keep your bedroom as cool as possible.
Draw your curtains during the day and open your windows at night. The cool air will relieve your anxiety and make it easier for you to fall asleep.”
Change your bedding
Make sure your pajamas and bedding are made from cotton, a lightweight and breathable fabric that promotes circulation air. When temperatures rise, try folding sheets and pillowcases into bags and putting them in the fridge before bed.
Take a cool shower or bath before bed
Wetting your hair or head can help reduce internal body temperature.
But make sure the water isn't too cold, as this can have the adverse effect of actually making you feel more awake, the doctor advises.
How to sleep in the heat: expert advice
Invest in a heating pad
Fill your heating pad with ice water or even put it in the freezer to get rid of the sweet heat.
Exercise throughout the day
Bright evenings and warm weather will leave you no reason to miss an evening jog or bike ride.
“Exercise more during the day and you'll sleep better at night.”
Hydration is key
Aim to drink about two liters of water a day and keep caffeinated drinks to a minimum. Both strategies will improve the depth and quality of sleep.
MedicalForum has previously written about the benefits of chickpeas and millet.
< b>Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.