Tips for Healthy Sleep in Summer
With the intense summer heat, many people struggle to get a peaceful and restful night's sleep, which can affect health, mood, and productivity. In this article, we present a set of effective tips to help you beat the heat, improve your sleep quality, and wake up refreshed and ready for a positive day.
1. Keep Your Bedroom Cool
Use a fan or air conditioner to cool the room.
Close the curtains during the day to block out sunlight.
Try placing a cold water bottle or cool compress on your wrists or the back of your neck.
2. Choose Lightweight Sleepwear
Wear light cotton clothing that allows airflow and absorbs sweat.
Avoid synthetic fabrics that trap heat.
3. Use Suitable Bedding
Replace heavy blankets with lightweight covers made of cotton or linen.
Make sure your mattress doesn't retain heat.
4. Take a Lukewarm Shower Before Bed
A warm (not hot) shower helps lower body temperature and promote relaxation.
5. Maintain a Consistent Sleep Routine
Go to bed and wake up at the same time every day, even on weekends.
Avoid long naps during the day.
6. Avoid Caffeine and Heavy Meals Before Bed
Don't consume stimulants like coffee or tea 4–6 hours before bedtime.
Avoid fatty or spicy foods in the evening.
7. Reduce Screen Time Before Sleep
Blue light from phones and TVs disrupts melatonin production.
Try to stop using electronic devices at least one hour before bed.
8. Stay Hydrated – But Not Too Much Before Bed
Drink enough water throughout the day.
Limit fluid intake right before bedtime to avoid frequent trips to the bathroom.
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Tips for Healthy Sleep in Summer
Pasant Elzaitony With the intense summer heat, many people struggle to get a peaceful and restful night's sleep, which can affect health, mood, and productivity. In this article, we present a set of effective tips to help you beat the heat, improve your sleep quality, and wake up refreshed and ready for a positive day. 1. Keep Your Bedroom Cool Use a fan or air conditioner to cool the room. Close the curtains during the day to block out sunlight. Try placing a cold water bottle or cool compress on your wrists or the back of your neck. 2. Choose Lightweight Sleepwear Wear light cotton clothing that allows airflow and absorbs sweat. Avoid synthetic fabrics that trap heat. 3. Use Suitable Bedding Replace heavy blankets with lightweight covers made of cotton or linen. Make sure your mattress doesn't retain heat. 4. Take a Lukewarm Shower Before Bed A warm (not hot) shower helps lower body temperature and promote relaxation. 5. Maintain a Consistent Sleep Routine Go to bed and wake up at the same time every day, even on weekends. Avoid long naps during the day. 6. Avoid Caffeine and Heavy Meals Before Bed Don't consume stimulants like coffee or tea 4–6 hours before bedtime. Avoid fatty or spicy foods in the evening. 7. Reduce Screen Time Before Sleep Blue light from phones and TVs disrupts melatonin production. Try to stop using electronic devices at least one hour before bed. 8. Stay Hydrated – But Not Too Much Before Bed Drink enough water throughout the day. Limit fluid intake right before bedtime to avoid frequent trips to the bathroom. read more 15 Ludicrous Cosplay Costumes That Will Blow You Away Watch... Dorra's natural beauty will blow your mind in latest photo session Exercising For As Little As 150 Minutes A Week Will Make You Happier، Study Claims ARIES: Your Horoscope for April 7 FDA Now Considers Vaping A Rising Epidemic In High School Lifestyle How to make Dried salted fish (feseekh) -By Chef El-Sherbini Lifestyle Batarekh Dip & Sardine Dip Lifestyle Best of Easter cookie and cakes Lifestyle ARIES friendship News Israeli-Linked Hadassah Clinic in Moscow Treats Wounded Iranian IRGC Fighters News China Launches Largest Ever Aircraft Carrier Sports Former Al Zamalek Player Ibrahim Shika Passes away after Long Battle with Cancer Videos & Features Tragedy Overshadows MC Alger Championship Celebration: One Fan Dead, 11 Injured After Stadium Fall Lifestyle Get to Know 2025 Eid Al Adha Prayer Times in Egypt Business Fear & Greed Index Plummets to Lowest Level Ever Recorded amid Global Trade War News Flights suspended at Port Sudan Airport after Drone Attacks News "Tensions Escalate: Iran Probes Allegations of Indian Tech Collaboration with Israeli Intelligence" Videos & Features Video: Trending Lifestyle TikToker Valeria Márquez Shot Dead during Live Stream Technology 50-Year Soviet Spacecraft 'Kosmos 482' Crashes into Indian Ocean
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