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10 tips to fall asleep quickly in the summer

Summer is one of the hottest seasons of the year, with very high temperatures in all areas, which can easily cause some physical discomfort, such as poor sleep.

Especially when the temperature is very hot, it is easy for people to suffer from insomnia as well as dreamy and unrestful sleep.

And because of the high temperature, it will affect the mood of people, such as the emergence of mood irritability and other problems, will also lead to a certain impact on sleep. So there are many people want to know what to do in the summer when the weather is too hot to sleep.

1.Pay attention to the improvement of the sleep environment

In the summer when the temperature is high, we must pay attention to the improvement of the indoor environment, do not appear excessive sweltering phenomenon.

Otherwise, not only will insomnia occur, and may even cause heat stroke. In the indoor can open the air conditioning, so that the indoor temperature is maintained at about 26 degrees, can effectively improve the indoor stuffy condition.

And in the open air conditioning, you can open a small window, can play the role of ventilation. But pay attention not to sleep by the window, otherwise it is easy to catch a cold phenomenon.

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2.Pay attention to the choice of bedding

In the summer time, many people like to choose quilts made of cotton. Most cool cotton quilts are very poorly ventilated, and it is easy to make the skin excessively sticky. And it will breed a large number of mites, and allergies will occur. It will make a person sleep with itchy skin and other discomfort, thus affecting sleep.

To sleep well, you should choose a comfortable set of bedding, choose breathable, soft, skin-friendly fabrics, such as silk. In summer, you can choose the silk comforter, silk fabric will bring a cool feeling.

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3.Adjust the sleep time

Many people like to stay up late in the summer, for example, will sleep after 12 o'clock at night, or even at two or three o'clock in the morning.

Once you stay up late, it will make the brain nerves continue to be in a state of exhaustion and excitement.

In short, in the summer, due to the high temperature, people are prone to insomnia, so you can use the above 5 points to regulate accordingly.

In addition, every day when the temperature drops a little, the appropriate outdoor exercise, can play a role in accelerating sleep and improve the quality of sleep.

You should also pay attention to the adjustment of nap time, not more than half an hour, otherwise, it will also affect the night sleep.

It will make the plant nerve regulation disorder, it is easy to appear a long time difficult to sleep phenomenon.

So in the summer, every night at 10:30 ~ 11:00 time must be asleep.

After you get into this habit, you will feel very sleepy at about 10:30 pm, which will improve your sleep speed.

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4.Do not play with the phone before going to bed

If you play cell phones for a long time before going to bed, it will make the brain nerves have been in a state of hyperactivity, which seriously affects the person's sleep.

So before going to bed must not play cell phones for a long time, and do not play some other electronic products.

It is best to turn off the phone half an hour before going to bed, so that the brain nerves are in a calm and stable state, it can play a role in promoting sleep.

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5.Appropriate use of drugs

If the phenomenon of insomnia occurs for a long time, then you can take some appropriate drugs for adjustment.

In addition, every day when the temperature drops a little, the appropriate outdoor exercise, can play a role in accelerating sleep and improve the quality of sleep.

You should also pay attention to the adjustment of nap time, not more than half an hour, otherwise, it will also affect the night sleep.

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6.Moderate exercise

Summer weather is very hot, outdoor exercise should not be too long, the intensity should not be too large. We can try to do some mild exercise. Because too intense exercise will make the body sweat a lot, the mood is also easy to irritable. Although exercise is good for sleep, but it is best not to exercise within 4 hours before bedtime, otherwise exercise will make the body excited, it is difficult to sleep.

And gentle exercise keeps breathing calm so that the very small blood vessels or meridians in the body have a chance to get enough nutrients to facilitate sleep.

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7.Keep the sleeping environment dark and without light

Research shows that before going to sleep and sleep exposed to light, melatonin secretion will be inhibited, which in turn affects sleep.

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8.Keep your bedroom neat and tidy

A cluttered and disorganized bedroom can make it difficult to relax and lead to distractions when falling asleep. Spending some time each day to properly organize the room can be a good way to improve the quality of sleep.

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9.Shield noise

If the ambient noise is not under your control and affects rest, you can use earplugs or white noise machines, white noise can suppress the ambient noise and make it easier to fall asleep.

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10.Do not play cell phones and computers before going to bed

Studies have found that the blue light emitted by electronic products interferes with the formation of melatonin even more than white light. Therefore, an hour before bedtime should be disabled electronic products, calm mood.

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