Experts give advice for good sleep in hot and humid weather

Why does hot weather make it difficult to sleep?

According to your circadian rhythm, your body temperature will begin to drop in the early evening. Darkness triggers the release of the sleep hormone melatonin, which causes sleepiness. During sleep, your body temperature will continue to drop.

Outside temperatures can disrupt this natural thermoregulation process that occurs during sleep. A bedroom that is too hot can raise your body temperature and disrupt your sleep, according to Hindustan Times .

Therefore, keeping your body cool is important for sleep and overall health.

Keeping your body cool is important for sleep and overall health.

Here are some tips to get a good night's sleep in hot weather, suggested by Dr. Meenakshi Jain, working at Amrita Hospital, Faridabad (India) and Dr. Murarji Tanaji Ghadge - a sleep disorder specialist at Ruby Hall Clinic (India):

1. Close the curtains : Block out hot air by closing the windows. Close the curtains during the day when the temperature rises. Keep the humidity at 50-60% or below.

2. Pay attention to your daily diet : The first important thing during the hot season is to drink enough water. In addition, to sleep well, avoid caffeinated drinks in the afternoon. Limit alcohol and have dinner at least 3-4 hours before going to bed.

3. Avoid exercising close to bedtime : Avoid strenuous exercise before going to bed.

4. Reduce light in the room at night : Reducing exposure to light in the evening can help prepare the body for sleep. Turn off light-emitting electronic devices such as TVs, computers, mobile phones, etc. to avoid interfering with the body's melatonin production process.

5. Take a warm bath : It is best to take a warm bath about an hour before bed. Your body temperature will drop after bathing, promoting a feeling of relaxation that can help you fall asleep faster, according to Hindustan Times .

6. Set the right temperature : It is also advisable to set the bedroom temperature appropriately, and ensure that the room is well ventilated.

It is best to take a warm bath about 1 hour before going to bed.

7. Keep a consistent sleep schedule : Maintaining a consistent sleep-wake schedule. Avoiding naps can also help improve the quality of sleep at night.

8. Use cooling accessories : Pillows, sheets, and pajamas made from natural fibers such as cotton, lightweight wool, silk, or linen instead of synthetic materials such as polyester. Wear breathable clothing such as cotton to bed.

9. See a doctor: If you've tried everything to improve your sleep but still haven't succeeded, seek help from a mental health professional, according to Hindustan Times .

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