Four seas network: with the deepening of summer, the high temperature warning is also day after day, and the three volt days are approaching. There are more and more people who cry out that they are too hot to sleep well every day. Every year's three dog days are the peak of insomnia, sultry weather is easy to make people feel fidgety, bad sleep at night and listless during the day. So, what if it's too hot on a rainy day and you can't sleep well at night? Let's take a look at it with Xiaobian~
What to do if you can't sleep in the evening
1. Turn on the air conditioner
When it's very hot in summer, especially in the dog days, if there is an air conditioner, it must be turned on. Just turn on the air conditioner directly to cool down.
However, if you turn on the air conditioner, it's easy to dry the air. You'd better put a humidifier in the room. Also, the temperature should not be too low, 27-28 degrees is suitable.
2. Turn on the fan
If there is no air conditioner, the electric fan can also cool down. It can let the face face face to the fan to blow air, because the cheeks dissipate heat the fastest. But the face should be one meter away from the fan, otherwise it may cause brain neuralgia.
Electric fan + ice = earth air conditioner
If you sleep with the air conditioner on all night, you may also have a series of diseases such as cold, cold and so on. You can also make a 'earth air conditioner' by yourself.
20 minutes before going to bed, put the electric fan beside the bed and let the wind blow over the ice plate. As the ice melts, the room will soon cool down and fall asleep. If you feel hot when you sleep, you can turn the fan to the corner of the wall, which not only avoids the direct wind blowing on your body, but also accelerates the air flow in your bedroom and takes away heat.
3. Other ways
If there is neither air conditioning nor electric fan in the home, or if the power is cut off accidentally (it is easy to cut off the power in the summer peak period). The following methods can also help you cool down. Try them:
(1) Mopping
Mop the floor before going to bed can cool the floor of the room quickly, so that when sleeping, the floor will not continuously release heat, and the temperature of the room will drop by several grades.
(2) Wipe the mat with ice water
Put a basin of water in the refrigerator to freeze for 10-15 minutes, and use it to wipe the mat after taking it out. If there is no refrigerator, it can also be wiped directly with cold water. This can reduce the temperature of the mat and make it more comfortable to sleep.
(3) spray
Take a bottle of moisturizing water, which is filled with ice water, add 1-2 drops of dew or peppermint oil, and it will be cooler with ice factor. Spray upward when spraying, so that the cooling effect will be better.
(4) Sleeping on one's side
Sleeping on your side can expose your body to more air than sleeping on your back, which is good for sweat evaporation and heat dissipation. Of course, when sleeping, you can often turn your body, and also avoid local skin sweat.
(5) Cold water washing feet
When the core temperature of the body is high, there will be a lot of blood flowing to the feet, making it unbearable. Wash feet with cold water before going to bed, make them cool down gradually, reduce the core temperature of the body, increase comfort, and facilitate sleep.
(6) Eat cool food before going to bed
Avoid foods that can heat your body, such as spicy and greasy foods, caffeinated drinks, alcohol and sugary snacks, one hour before going to bed. It is recommended to eat cool food, such as cucumber, watermelon and fresh milk.
(7) Light bed sheet
In summer, it is better to use the bed sheet with lighter material and lighter color. At night when the temperature is high, it is recommended to use a quilt with a warmth retention of 4.5 toggles (the official measurement unit of quilt warmth). If you still feel hot, you can replace the quilt with a thin quilt sheet.
(8) Draw the curtains in the afternoon
For rooms with good lighting conditions or rooms with sufficient sunshine in the afternoon and evening, when the temperature rises in the daytime, the curtains or blinds can be drawn in advance to help reduce the room temperature.
(9) Cold bed sheets, pillows, pillowcases
One to two hours before going to bed, you can pack the sheets, pillows and pillowcases and put them in the freezer for a while. This keeps the head cool, lowers body temperature and makes it easier to fall asleep. The temperature is not too low after taking it out for 1 to 2 hours. People can feel cool and sleep peacefully when lying on it
(10) Sleep in pajamas
When it's hot, many people like to sleep with their arms bare. In fact, it's more comfortable to sleep in pajamas. Wear clothes made of natural fiber materials with strong perspiration absorption, which can absorb sweat in time and make your body more fresh. It's much cooler than touching the sheets directly.
(11) Don't eat too late for dinner
One hour before going to bed, you'd better not eat, or your temperature will be 0.5-1 ℃ higher when you go to bed. Set aside at least an hour for digestion after dinner. Your temperature will rise slightly when your stomach is working.
(12) Don't drink before bedtime
Wine, especially cold beer, does have a cool feeling when people just drink it into their mouth. That's why many people like to drink ice beer in summer. However,
Beer is brewed from barley malt after saccharification and yeast fermentation. Its ingredients can't clear away heat and heat, but the frozen drink brings a cool feeling, which people mistakenly think can relieve heat. In fact, ice beer can not relieve summer heat, but will damage the Yang Qi of the spleen and stomach, lead to the disorder of water and moisture transport and gastrointestinal symptoms such as upper abdominal discomfort, stupor, fatigue, diarrhea, etc.
Moreover, the nature of alcohol is originally damp heat, and excessive drinking is easy to produce damp heat, which can also lead to the loss of spleen and stomach functions and symptoms such as natto, loose stools and diarrhea, yellow urine, bitter mouth and bad breath, thick and greasy tongue coating, etc. Drinking will speed up blood flow, make blood more concentrated in the skin surface, improve the body surface temperature. Drinking alcohol can also cause the body to be dehydrated. Drinking more water after drinking can reduce this condition. This will affect sleep even more. Therefore, the way to quench summer heat and thirst through ice beer is just a matter of time, which can not solve the fundamental problem.