How many hours of sleep a day is best in the hot summer months, is there anything I need to pay atte

Every summer is the most difficult season of the year. Not only will we get tanned, but there are also a lot of mosquitoes around inexplicably, which seriously affects our normal rest time. It's also easy to get sleepy in the summerIn fact, it is best to sleep for eight hours a day in the hot summer, pay attention to indoor ventilation when sleeping, do not sleep naked, and insist on taking a nap.

When we sleep eight hours a day in the hot summer, it's almost enough, don't sleep too much, generally seven hours of sleep at night, and an hour of napping during the day is completely enough. If you sleep too much, you are prone to dizziness, nausea and other symptoms. Therefore, summer still has great requirements for our personal sleeping style, such as when sleeping at night, you can open the window appropriately to maintain the flow of air in the room.

The second is not to sleep with the air conditioner on all night, we all know that if you sleep with the air conditioner on, you will catch a cold, and when you wake up, you will feel that your throat is very dry and painful. There are too many mosquitoes in summer, and sometimes we will hear mosquitoes buzzing in our ears, which will seriously affect our sleep quality. Also, don't sleep naked at night, because you still feel hot when you first go to bed, but in the middle of the night, the temperature will drop.

At that time, we are already in a state of complete sleep, and we will forget to cover the quilt and the like, which is easy to catch a cold, and dozens of mosquitoes are easy to bite.

Finally, insist on taking a nap every day, we are all easy to get sleepy in summer, especially at noon, generally eating a good lunch will naturally produce drowsiness. Taking a nap can ensure that we can have more energy to devote to our study and work, which is conducive to improving the efficiency of doing things. However, when taking a nap, you should pay attention to controlling the time, which is generally about half an hour to an hour.

After sleeping too much, you will feel dizzy and do not want to get up. So try to pay attention to the questions I talked about while you go to bed in the summer.

In the hot summer months, you should sleep for at least 7 and a half hours a day, and 8 hours is the best. Because the summer is hot, you must be careful when sleeping, do not sleep under the quilt, and the sleeping position is also more important. Also, don't sleep with the window open, it's easy to catch a cold.

In summer, it is best to sleep for seven hours, and when sleeping, you need to pay attention to whether the surrounding environment is at a suitable temperature, and also pay attention to prevent mosquito bites, turn on the air conditioner and adjust it to a suitable temperature.

In general, eight to ten hours of sleep is best for normal people. But don't stay up late, young people better go to bed before twenty-four o'clock at night. When you turn on the air conditioner and sleep, pay attention to keep warm so as not to catch a cold.

The best way to sleep is to keep the indoor air particularly good and the mood must be particularly cheerful, so that you can sleep peacefully.

Choose comfortable pillows, change into fresh sheets, keep your mood refreshed, and drink a cup of sour plum soup before going to bed is also good.

Taking a good shower before going to bed and listening to a soothing song to calm your mind can all promote sleep. In summer, be careful not to set the air conditioner to too low a temperature when sleeping in the summer.

In summer, you can drink some herbal tea that is cool and relieves the heat, which is conducive to the relaxation of the human body, and you can't blow the air conditioner for a long time when you sleep in summer.

In summer, the weather is hot, so be sure to pay attention to mosquito protection when sleeping. The other thing is to clean the mat every day.

You can drink a glass of lemonade in summer, it is particularly easy to fall asleep with sourness, and don't let the fan blow into your stomach when you sleep in summer.

When you go to bed in summer, it is recommended to take a cool shower first, which can make you fall asleep very easily and will also improve the quality of sleep.

What time do you usually go to bed on such a hot summer night?

Hello dear. Regardless of spring, summer, autumn or winter, if the conditions allow for no disturbance, it is recommended to go to bed before 11 p.m. Because from 11 o'clock, the body's organs begin to detoxify, and organ detoxification needs to be carried out in a good sleep environment.

If you often stay up late and sleep irregularly, it will lead to a backlog of toxins in the body, which will affect your health. At the same time, try not to eat supper before going to bed, eating supper before going to bed will not only affect the quality of sleep and leak the amount of dearly, but also increase the burden on the stomach and intestines.

To get a good night's sleep in the summer, create a comfortable room temperature first

Uchiyama pointed out that a good sleep is based on the premise that the body's internal body temperature decreases, and at this time, the human body is in a state of full body dormancy, so as to have a good sleep.

Generally speaking, when the body's internal body temperature drops below 37 degrees Celsius at night, a person will feel drowsy and easily fall asleep. When the morning comes, the body's body temperature will slowly rise under the influence of the biological clock, preparing the body for the body's activities in the morning," Uchiyama said.

Understanding this bodily mechanism and using it will help you get a good night's sleep in the hot season. Fundamentally, adjusting the indoor temperature to allow the body to dissipate heat well, and after the temperature inside the body is smoothly reduced, it is easy for people to fall asleep.

However, it should be noted that there are not a few people who sleep with the air conditioner or fan on at night, and the intensity of the fan and the air conditioner are controlled at this time. Temperature is very important. Many people sleep with the air conditioner on at night and wake up in the middle of the night, which is a big no-no for summer sleep.

Uchiyama said that the temperature of the air conditioner must not be set to the point where you feel cold, which not only affects sleep, but also harms your health. In principle, it is reasonable to set the air conditioner at about 27 degrees Celsius at night in summer.

Bubble baths and foot soaks can help promote sleep

In addition to creating a good sleep temperature, there are also a lot of tips that can promote sleep.

1. Soak in warm water at 38-39 degrees for about 10 minutes or take a bath for about 10 minutes before going to bed;

2. When sleeping, you can take a cool water bag behind you, or you can put the water bag in places that are easy to dissipate heat, such as armpits and knee sockets to help dissipate heat;

3. If you can't sleep, don't force yourself to fall asleep, you can get up and read a book for a while or listen to soothing **;

4. Drinking alcohol will have the opposite effect on sleep, and you should avoid intaking alcoholic foods as much as possible 3-4 hours before bedtime.

Sleep should generally be maintained for 7 to 8 hours, but it is not necessary and should vary from person to person. Those who fall asleep quickly and sleep deeply, and generally have no dreams or few dreams, can fully recover their energy after 6 hours of sleep; People who fall asleep slowly and have many light sleepy eyes, often dream and nightmares, even if they sleep for 10 hours, it is still difficult to be refreshed, and they should go through various ** to get effective sleep, but prolonging sleep time is harmful to the body. Since everyone has a different biological rhythm, the arrangement of sleep in the morning and evening should be different from person to person!

In fact, different circadian rhythms cause two conditions of sleep, namely "night owls" and "larks". Adapting to this circadian rhythm is good for work efficiency and quality of life, and vice versa, it is bad for health.

According to the medical theory of the motherland, it is advisable to go to bed late and get up early in spring and summer, and you need to sleep 5 to 7 hours a day; In autumn, it is advisable to go to bed early and get up early, and you need to sleep 7 to 8 hours a day; In winter, it is advisable to go to bed early and wake up late, and you need to sleep 8 to 9 hours a day. Conform to the laws of natural growth and collection.

Sunny, hot days with short sleep durations; Bad weather, such as rainy days, cooler winters, and long sleep hours. With the increase of altitude in the area, the sleep time decreased slightly; With increasing latitude, sleep duration is slightly longer.

This does not say that you must sleep for a few hours, but it is best to take a half-hour nap at noon, or close your eyes.

Whether it is summer or winter, spring and autumn, it is best to ensure eight hours of sleep a day, and the summer lunch break should be half an hour to an hour, which is scientifically reasonable, sufficient sleep helps to relieve physical fatigue, and the recovery of physical strength is also better. Therefore, it is necessary to keep going to bed before 11 p.m. every day, and you can't stay up late and miss the best time to sleep.