Tips on Having a Sound Sleep

1. Take a Bath

The more the body temperature drops, the better the quality of sleep. Take a shower with warm water before you go to bed even if it is summer. Although this will raise your body temperature, you’ll soon drift into a restful sleep as your body temperature starts to drop. Taking a bath will also help you release tension from your body and mind.

Your body temperature starts to go down about an hour after taking a shower. However, for those who like to take a hot bath, it may take a couple of hours to experience such a body temperature decrease.

2. Lower Room Temperature

If you adjust your air conditioner to the sleep mode, it will help you have a sound sleep.

The temperature of a bedroom should be maintained between 22 and 24 degrees Celsius and humidity should be maintained between 60 and 70 percent. However, your body shouldn’t be directly exposed to the air conditioner’s breeze. If you schedule the air conditioner to be turned off an hour or two before you wake up, you will feel more refreshed when you get up as your body temperature will slowly go up.

3. Wisely Use Bedding

By nature, people sweat more in the summer when they sleep. Sweat is absorbed by sleep wear or blankets, causing humidity to increase up to 80 to 90 percent. This also disrupts your sleep, as you will unconsciously toss and turn at night to escape from increased temperature and humidity. Fabrics such as linsey, rayon, and bamboo, which tend to stay cool, or loosely woven fabrics will help you fall into a sound sleep.

You may also induce a sound sleep by cooling the pillow. You can put towels or the cover of your pillow in the refrigerator. You may also stuff the pillow with ingredients such as red bins, buckwheat and bamboo. However, the neck and shoulder area shouldn’t become too cold.

4. Block Sunshine

People often wake up at an early hour because the sun rises early in the summer. Block the sun with curtains or vertical blinds in advance before you go to bed.

The bright summer sunshine entering the bed room raises the room temperature. You may also block the sunshine from outside the window with a sun screen.

If you grow plants on the balcony, it can lower room temperature as they block the reflection of light.

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