When the rainy season starts, more and more people are suffering from drowsiness and sluggishness. With June approaching, the number of tropical nights will increase, the humidity will soar, and the discomfort index will skyrocket. As a good sleep method that is effective even in the rainy season when it is difficult to sleep, sleep experts will introduce three points to prevent lack of sleep.
The rainy season is sleepy… The key to preventing sleepiness is to create a comfortable bedroom environment
It’s the rainy season, so don’t give up on not getting enough sleep!Mushimushi, damp. The rainy season when your body is sticky wherever you are. Many people feel sluggish and sleepy during the rainy season.
In order to get a good night’s sleep during the rainy season and be free from drowsiness the next day, it is important to create a bedroom environment before going to bed. Here, we will explain three points for good sleep: how to properly use the air conditioner, how to care for bedding, and how to take a bath. Let’s get rid of the habit of saying “I’m tired” and “I’m sleepy” by adopting these easy methods!
Point 1: Sleepy in the rainy season! The ideal room temperature is 26 degrees with an air conditioner
We feel drowsy when our core body temperature (core body temperature) drops. The reason why babies and young children get very hot in their hands and feet when they are sleepy is because they are trying to lower their core body temperature by carrying heat from the core of their body to their hands and feet and dissipating it.
The same mechanism works in adults as well. The reason why it is difficult to sleep in the hot season is because the core body temperature does not drop sufficiently, making it difficult to fall asleep or sleep lightly.
The bedroom environment is important to lower the core body temperature. Ideally, the room temperature should be 26 degrees or less and the humidity should be 50-60% for a comfortable sleep. Adjust the temperature and humidity with an air conditioner before going to bed, and keep the ideal environment for about 3 hours after falling asleep.
If you don’t feel like waking up in the heat in the morning, set a timer so that the air conditioner turns on 30 minutes to an hour before you wake up. However, if it is hot in the middle of the night and you sweat a lot, the air conditioning in the morning will make your body too cold and you may get sick, so be careful.
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Point 2: Sleep well even in the rainy season! Clean futon full of mites
Poor sleep and lack of sound sleep may be caused by a dirty futon. A damp futon is full of mites and mold. Futons in ordinary Japanese homes are said to be twice as dirty as the World Health Organization (WHO) standard.
If possible, let’s dry not only the comforter but also the mattress once a week. To get rid of mites, the inside temperature must be maintained at 50°C for 1 hour. It would be nice if it could be exposed to direct sunlight, but depending on the material, it may have to be dried in the shade, so please read the instruction manual carefully. If you can’t dry it outside, a futon dryer is also effective.
Also, hitting the dried futon as much as you can relieves stress, but you need to be careful because the dead mites that are the source of allergies will scatter. To clean the futon, lightly dust off the surface of the futon and then vacuum it to remove dust mites.
If you can’t dry the futon that much, at least remove the dust from the surface of the futon every morning and open the window to ventilate the room.
Point 3: Relax in a 38-40 degree bath during the rainy season
The aroma bath also invites you to a comfortable sleep.Many of the causes of insomnia during the rainy season are due to stress. I want to get rid of the stress that accumulated during the day before I go to sleep.
To relax, it is recommended to take a lukewarm bath. Soaking in hot water at 38-40°C for 20-30 minutes relaxes your body and mind, improves blood circulation in your hands and feet, lowers your core body temperature, and makes it easier to fall asleep. Even if you don’t have the hot water up to your neck, a half-body bath is effective.
If possible, allow yourself an hour or two before going to sleep to relax. Encourage hobbies that you really enjoy, light reading, or listening to quiet music. No matter how much you like it, don’t get excited about it, and don’t finish it when it’s time to fall asleep. Evening TV and video watching, Internet surfing seems to be better rounded up early. Because the flickering light on the screen wakes you up. In particular, avoid checking work emails before going to bed. A British study found that it’s as stimulating as two cups of espresso coffee.