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Lifestyle Desk – The hot nights of summer not only increase daytime fatigue but also become the biggest enemy of good sleep. Many people keep tossing and turning for hours after lying in bed at night. Due to sweat, stickiness and restlessness, sleep is delayed and the body feels tired after waking up in the morning. A major reason for this is excessive heating of the body.

Actually, there is a deep connection between body temperature and sleep. When our body gradually starts cooling down, the brain gets a signal that now is the time for rest and sleep. But in hot weather the body is not able to reach normal temperature, due to which the sleep process gets affected. This is why it is advisable to adopt a “cooling routine” in summer. Let us know about it in detail.

What is the cooling routine?

Cooling routine means adopting such small habits before sleeping, which make both the body and mind feel calm and cool. This routine not only helps in falling asleep quickly, but also improves the quality of sleep.

Follow these easy tips before sleeping

take a bath with lukewarm or slightly cold water

Taking a bath with cool or lukewarm water about 30 minutes before sleeping controls the body temperature. This cools the skin and gives a signal of relaxation to the mind.

keep the room temperature balanced

Too hot a room disrupts sleep. Try to have good ventilation in the room. While using fan, cooler or AC, do not keep the temperature too low, but keep it comfortable.

wear light and cotton clothes

It is better to wear loose and cotton clothes instead of synthetic clothes at night. Due to this, air flow remains in the body and sweating is felt less.

Avoid heavy meals and caffeine before bed

Spicy food, tea, coffee or cold drinks can increase body heat at night. Try to eat light food at least two hours before sleeping.

reduce screen time

Blue light emitted from mobiles and laptops keeps the brain active. Reading a book for some time, listening to light music or meditating before sleeping can be more beneficial.

Mental peace is also important

Not only the body, calmness of the mind is also important for good sleep. Stress and anxiety throughout the day can also increase restlessness at night. In such a situation, habits like deep breathing, meditation or light stretching can help in calming the mind.
It can be difficult to get good sleep in summer, but it can be made easier by adopting the right cooling routine. Small changes in lifestyle habits will not only improve your sleep, but will also make you feel more refreshed and energetic the next day.