During the rainy season, the reason for your whole body feeling stiff and tired... Check your sleep.

It is difficult to get a good night's sleep during the rainy season when the humidity reaches 80-90% and it is hot.

The ideal humidity for restful sleep is between 40% and 60%, and the temperature is around 20°C. When the temperature rises above 25°C and humidity increases, the body's temperature regulation center becomes alert, making it difficult to fall asleep easily and hindering sufficient sleep. Even after sleeping, the body feels stiff and tired, and during the day, drowsiness occurs, along with symptoms of lethargy, headaches, and indigestion.

To achieve deep sleep, it is essential to maintain proper eating habits, regular exercise, and healthy sleep routines.

The most important thing is to ensure that the biological clock inside the human body functions normally by waking up and being active at a consistent time, whether you go to bed late or early.

Sleeping in or taking naps during the day can actually disrupt the sleep rhythm and lead to insomnia.

Maintaining the temperature and humidity of the bedroom is also important for a good sleep environment. While you can use an air conditioner or fan, running them for a long time can lower indoor temperature and humidity, leading to dry respiratory passages and increasing the risk of summer colds or "air conditioning sickness." Air conditioning sickness can cause headaches or neuralgia due to sudden drops in body temperature and blood circulation issues. When turning on the cooling device, it is advisable to ventilate the room beforehand and to run it for about an hour before sleeping.

Regular exercise is essential for summer health management and good sleep, but it is best to avoid intense exercise within two hours before bedtime. This is because exercise activates brain activity, which can interfere with deep sleep. Generally, it is advisable to do about 30 minutes of light exercise (such as walking or jump rope) in the early evening.

Taking a lukewarm shower about an hour before bedtime can also be helpful. Stimulating the nape of the neck or shoulders with warm water during the shower is good for recovering from fatigue. However, taking a cold shower because it's hot can cause sudden temperature changes that may lead to autonomic nervous system fatigue and vascular motor disorders, so caution is advised.

Consuming water-rich fruits like watermelon or carbonated beverages just before bed can interfere with sleep due to diuretic effects. Cool beer may induce initial sleep, but it hampers progression into deep sleep stages, and over time, alcohol-induced dehydration can cause thirst, which actually disrupts sleep. Nicotine in cigarettes or caffeine found in coffee and black tea stimulate the brain and interfere with sleep. It is advisable to limit coffee and black tea to 1-2 cups per day.