Top 10 Tips to Sleep Better During the Summer

You can use some non-toxic, natural herbs on a daily basis as a beverage to help you relax. These natural herbs have the ability to cool the body, calm the mind, and are especially beneficial for those experiencing heat fatigue, restlessness, and insomnia.

Here are a few examples of useful herbs:

• Mimosa Pudica, also known as the Sensitive Plant: Each day, brew 20 grams of Mimosa Pudica with 100 ml of water. Drinking this before bed can help with fatigue, insomnia, and nervous conditions.
• Lotus Seed (the sprout of lotus seeds), also known as Lianxin: This herb is cooling and has a bitter taste, which helps calm the mind. You can consume 4 to 10 grams of lotus seed sprout daily, steep it in hot water like tea, to promote restful and deep sleep.

If you eat too much at dinner, your stomach will become bloated and press against nearby organs. These organs will send signals to the brain and other parts of the body, leading to nerve exhaustion.

During hot weather, it is especially important to avoid heavy dinners because meals rich in fats and carbohydrates can lead to indigestion. If you suffer from digestive issues, this could result in insomnia. Therefore, opt for lighter meals that are sufficient to prevent hunger during sleep, which could otherwise disrupt your rest.

Ceiling fans are great for cooling down a room without consuming as much energy as air conditioners. Some ceiling fans today come with a switch offering two different cooling modes suitable for various seasons. Also, since the air from a ceiling fan is not directed straight at the person, it avoids causing issues like dry skin, dry eyes, sore throat, or pneumonia.

If your ceiling fan runs counterclockwise, it will help cool the room more effectively during the summer. Be sure to activate the summer mode if your fan has this feature, as the direction of the fan blades can significantly impact cooling performance.

When the outdoor temperature exceeds 24°C, it is advisable to close your windows and only open them when the temperature drops below that threshold. Typically, the coolest time of day is between 4 and 7 AM, so you can open all windows in the morning and after 8 PM.

Wiping down the floors before bed is also an effective way to quickly reduce the temperature in your home, helping you sleep better in hot weather.

A refreshing shower is a simple way to cool down your body. However, avoid taking a shower too late with cold water, as it can stimulate your body and prevent sleepiness from settling in.

After returning from the hot sun, relax and let your body dry off first. You can perform gentle massage movements to allow your pores to gradually close and cool down your body before taking a shower. Cold water also causes the pores to tighten, making it harder for your body to sweat and release heat.

People often stay up late during hot weather and tend to eat and drink to feel more comfortable. However, it is best to finish eating at least two hours before bed, especially avoiding late-night drinking. Within the hour before going to sleep, it's advisable not to consume spicy or hot foods and drinks such as coffee, alcohol, spicy snacks, or curry. Instead, try cooling foods like cucumber, watermelon, or cold milk.

Drinking a moderate amount of water before bed not only helps cool your body but also promotes better circulation during sleep.

As soon as you get home, remove any uncomfortable clothing and switch into something comfortable and lightweight. This is the first rule to keep in mind when picking out homewear! Sleepwear made from silk, linen, or 100% cotton fabric is the ideal choice.

Opt for materials with excellent moisture absorption that allow air to flow freely and keep you cool—feeling like you're not wearing anything at all, ensuring you get a peaceful night’s sleep!

During hot weather, we tend to sweat a lot, so it's important to drink plenty of water to replenish what is lost through perspiration. Additionally, in air-conditioned rooms, our bodies have fewer opportunities to sweat.

Therefore, it's essential to hydrate to promote urination, release adrenaline, and reduce the effects of stress. Aim to drink at least 2 liters of water daily, and avoid stimulants like tea, coffee, or energy drinks after 4 PM.

Muốn tạo được không khí thoáng mát trong ngày hè, trước khi đi làm vào buổi sáng bạn nên đóng tất cả các cửa vào để giảm tối đa nắng nóng thổi vào phòng bạn. Ngày nay rất nhiều gia đình sử dụng điều hòa nhiệt độ để tạo không khí mát mẻ.

Nếu sử dụng điều hòa nhiệt độ thì bạn hãy chú ý để nhiệt độ trong phòng tối đa thấp hơn nhiệt độ ngoài trời từ 5 đến 6 độ C. Nếu dùng quạt thì bạn không nên bật quá mạnh thổi thẳng vào người bởi vì nó sẽ dễ gây viêm họng, cảm cúm. Vào ban đêm bạn hãy mở hết tất cả các cửa sổ để lưu thông không khí trong phòng.

Engage in light activity before bed. Make sure you have at least 30 minutes of quiet time before sleeping. Take a warm bath or soak your feet in warm water to help you feel relaxed and comfortable. A warm foot soak will promote deep relaxation, reduce stress, and restore balance between your thoughts and emotions.

The warm water will help you fall into a deep sleep. The ideal temperature for your bath is around 37°C, as your body naturally cools down as you prepare to sleep.