While the sun will shine all this week on France and raise temperatures up to 35 degrees, here are some tips to preserve quality sleep despite the heat.
- We spend nearly a third of our lives sleeping.
- Sleep is crucial for many biological functions.
In summer, the heat of the day does not necessarily fall with the onset of night, especially during heat waves or stormy episodes. Difficult then for many to find sleep, because the body is not accustomed to summer temperatures.
Six tips for this summer
To fall asleep when it’s hot, why doctor advises you:
– take lukewarm, even almost cold, showers or baths before going to bed. Little tip: enter rather warm water, and gradually lower the temperature until you feel refreshed.
– Light dinner (vegetables, proteins, fruits…). Indeed, a heavy meal to digest will mobilize the body, which will therefore heat up.
– To put a wet towel on your neck before sleeping, or, in the same idea, to wet the sheet on which you are going to lie down.
– Open your windows to create a draft, or turn on a fan (silent if possible). Warning: the air current must not be directed towards you.
– Turn on the air conditioning. But again, be careful not to put it too low, because you could get sick.
– Not to drink iced drinks, but rather lukewarm ones, and to limit their intake before sleeping.
Six tips for the whole year
More generally, to fall into a restful sleep, it is necessary:
– limit the intake of alcohol because its effects are illusory: its consumption can help with falling asleep but it also disturbs sleep during the night.
– Do not drink coffee or tea after 2 p.m., as the exciting effects last a long time and may disturb sleep.
– Do not take too long a nap (maximum 30 minutes), nor too late in the day.
– Avoid sports activities after 8 p.m.
– Adopt fixed bedtimes and wake-up times.
– Turn off screens at least 30 minutes before sleeping.
If difficulty falling asleep becomes recurrent, see your doctor. The taking of sleeping pills must remain exceptional.
According to the National Institute of Health and Medical Research (Inserm), 15 to 20% of French people are affected by insomnia problems, of which nearly 50% suffer from a severe form.
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