How to handle demanding tropical nights? Tips straight from a somnologist

Insomnia is the most frequently occurring sleep disorder, the main symptom of which is the inability to fall asleep, interrupted sleep, early awakening or sudden disruption of sleep accompanied by anxiety.

According to European statistics, one in three suffers from insomnia. In the summer months, sleep problems, accompanied by daytime fatigue, occur even in people who normally do not have problems. Tropical nights, when the night temperature does not drop below 20 degrees Celsius, are to blame.

“The ideal sleeping environment is a dark, quiet room with temperatures between 17 and 20 degrees. It can therefore be difficult to achieve such conditions in the summer, when the light is long and it is often very hot.” says somnologist MUDr. Lucie Hartmannová from the sleep center of the Beroun Rehabilitation Hospital.

“It’s important not to fall asleep during the day after a bad night,” warns that “the human organism is governed by circadian rhythms, which are also linked to the wake/sleep cycle. Drowsing during the day could lead to their disruption and the emergence of many health complications, such as an increase in blood pressure, blood sugar or cholesterol, the occurrence of heart attacks, as well as worsening of depression, insomnia and cognitive functions, which is a problem especially when driving a motor vehicle. Last but not least, an irregular regimen also affects weight gain,” supplies.

Those who sleep well during the year can indulge in a siesta after lunch on hot days, i.e. 20 to 30 minutes of sleep, which refreshes and increases afternoon performance. How to help yourself on warm summer nights? The basis is compliance with the rules of sleep hygiene.

 Adequate drinking regime during the day, but do not drink any more just before going to bed, the kidneys also need to rest.

 Do not smoke or drink caffeinated beverages at least 4 hours before going to sleep. Avoid sports as well.

 The same applies to alcohol. A glass of chilled wine never hurt anyone, but don’t overdo it. Although you may fall asleep more easily, it will not be sound sleep and you will wake up more often during the night.

 On hot days, skip hard-to-digest foods and focus more on pasta salads and vegetables. Turkey and chicken meat, fish, nuts, oatmeal, beans, spinach and dairy products that contain the amino acid tryptophan are especially suitable. Thanks to it, the “good mood hormones” melatonin and serotonin are formed in the body. They promote healthy sleep, mental balance, but above all they cool the body, which is more than welcoming in the summer.

 Lie down only when you are really tired. Do not watch TV in bed, avoid looking at mobile phones and reading disturbing literature. Use the bed for only 2 activities, sex and sleep.

It is also important to create a suitable sleep climate:

 Ventilate only in the morning and evening when the air is cooler. During the day, it is a good idea to close the windows and shade the curtains so that heat does not build up in the room.

 During the day, try to stay in temperatures not exceeding 25°C.

 Before going to bed, you can cool down the room using the air conditioner. It is definitely not advisable to use it all night. Humidifiers or wet sheets and a fan will also work well.

 A lukewarm shower before going to bed also cools down pleasantly. However, do not use cold water for showering, you would create a thermal shock to the body. If you want to strengthen the cooling effect, do not use a towel after the bath and let the drops dry on the body.

 Cover yourself only with a light blanket at night.