If you wake up easily these days due to the heat, eat ‘this food’ if you want a good night's sleep.

One of the things that plagues us during the summer is "tropical nights." Sleepless nights caused by tropical nights lead to increased fatigue. Let's look into ways to get a good night's sleep during tropical nights.

 

◇ You must maintain a cool bedroom environment

 

To get a good night's sleep during tropical nights, you must keep the bedroom cool. An indoor temperature of 24 to 26 degrees Celsius is ideal. If the temperature is set too low, the body unconsciously raises its heart rate to adapt to the temperature while sleeping, preventing it from reaching a state of relaxation and making deep sleep difficult. Furthermore, even if you do fall asleep, many people wake up in the early morning feeling cold; since it takes a long time for body temperature to rise once it drops, this creates a problem where it becomes difficult to fall back asleep. Therefore, it is recommended to set the air conditioner to an appropriate temperature and utilize the timer function that turns off the unit after 1 to 3 hours of operation.

You should also refrain from behaviors that disrupt sleep. In particular, some people try to fall asleep after having a drink, but drinking alcohol is not good as it causes you to wake up frequently during the night. Additionally, coffee, black tea, chocolate, cola, and cigarettes containing caffeine have a stimulating effect that interferes with sleep, so they should be avoided.

 

◇ Consume foods that promote deep sleep

 

Consuming foods that promote deep sleep is also a way to sleep well without being defeated by tropical nights.

 

▶Banana=

 

Bananas are rich in ingredients that aid sleep, such as potassium, tryptophan, and vitamin B6. Potassium acts as a muscle relaxant, helping the body prepare for sleep. They are also abundant in tryptophan, an amino acid that converts into melatonin. Melatonin helps regulate the sleep-wake cycle and induces sleep at night. Vitamin B6 is also an essential component for melatonin synthesis.

 

 

▶Herbal tea=

 

Teas such as lavender and chamomile, which help stabilize the mind and body and relax, are also beneficial for a good night's sleep. In addition to drinking them, adding a drop of oil to a bath or soaking your pillow before sleeping is also effective. Herbal teas are known to contain an antioxidant called 'apigenin' that helps initiate sleep. In fact, there are U.S. studies showing that chamomile tea is effective in improving sleep quality and reducing depression.

 

 

 

▶Plum=

 

Plums are rich in tryptophan, an essential amino acid. Once absorbed into the body, it is converted into serotonin, which then transforms into melatonin, a substance that induces sleep. Rich in Vitamin C and organic acids, plums are also effective in eliminating free radicals and suppressing fatigue. However, consuming excessive amounts may cause stomach pain or heartburn due to their acidic content, so it is recommended to eat 3 to 4 plums a day.