One of the things that troubles us during the summer is 'tropical nights.' Sleeping poorly due to tropical nights increases fatigue. Let's learn how to get a good night's sleep during tropical nights.

 

Maintain a cool bedroom environment

 

To get a good night's sleep during a heatwave, the bedroom temperature should be kept cool. An indoor temperature of 24 to 26 degrees Celsius is appropriate. Setting the temperature too low causes the body to unconsciously increase heart rate during sleep to adapt to the temperature, preventing relaxation and making restful sleep difficult. Additionally, even if you fall asleep, many wake up feeling cold in the early morning, but once body temperature drops, it takes a long time to raise it again, making it hard to fall back asleep. Therefore, it is recommended to set the air conditioner to an appropriate temperature and use the timer function to turn it off after 1 to 3 hours of operation.

You should also avoid behaviors that disturb sleep. In particular, some people try to fall asleep after having a drink, but alcohol actually causes frequent awakenings during sleep, which is not good. Additionally, coffee, black tea, chocolate, cola, and cigarettes contain caffeine, which has a stimulating effect and can interfere with sleep, so they should be avoided.

 

◇Consuming foods that promote restful sleep

 

Eating foods that promote deep sleep is also a way to sleep well without being affected by the heatwave.

 

Banana=

 

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

 

 

Herb tea

 

Lavender tea and chamomile tea, which help calm the mind and body and relax the body, are also good for restful sleep. In addition to drinking, dropping a single drop of oil into a bath or applying it to a pillow before sleeping can be effective. Herbal teas are known to contain antioxidants called 'apigenin,' which help initiate sleep. In fact, a U.S. study has shown that chamomile tea is effective in improving sleep quality and reducing depression.

 

 

 

Plum

 

Plums are rich in the essential amino acid tryptophan. Once absorbed into the body, it is converted into serotonin and then into melatonin, which induces sleep. They are also rich in vitamin C and organic acids, which help eliminate reactive oxygen species in the body and suppress fatigue. However, eating too many can cause stomach pain or a burning sensation due to the acidity, so consuming 3 to 4 pieces a day is appropriate.