How to sleep in the tropics – Nocette News

While the rainy season has practically disappeared and the temperature of the Korean Peninsula has warmed to over 30 degrees Celsius, the phenomenon of a tropical night that can not sleep the night fades.

Tropical nights can not control heat by the heat in the middle of the day. It is a night when the minimum temperature does not go down to 25 degrees or more at night, making it difficult to fall asleep.

Presents how to sleep in a tropical night, recommended by sleep experts.

■ Ram Rakan, Ph.D., Ph.D. Nerina Ramlakhan, sleep science expert at Silentnight, a British bedding company, said, "In order to restore and balance your body and mind throughout of the day, "Ideally, we should have a partial temperature difference between our body and the brain in order to have a good night's sleep, we should warm our bodies and keep a cool head.

△ I put a pillowcase and a sock in the fridge or freezing room before going to bed (like a plastic bag so as not to get wet) and I make clothes and underwear .

△ It is useful to rinse your feet and hands in cold water before falling asleep

△ If you wake up too late in the tropics, apply a refreshing gel or a stick containing menthol on your forehead. If you do not have a cooling gel, put a wet towel in your refrigerator for about 1 hour before going to bed, then put it on your forehead when you sleep.

△ It is effective to spray water in a bedroom.

△ It is also useful to put ice in front of a fan.

△ It also helps to sleep by blocking curtains and blinds, changing lighter blankets, and drinking plenty of water to keep the house warm during the day.

■ British Sleep Commission How to Sleep in the Tropics

The British Sleep Commission & # 39; Sleep Commission & # 39; is a nonprofit organization that aims to help people sleep better by putting their legs on their feet. According to the Sleep Council, people only take a quarter of the total sleep time. In particular, the effects of weather and climate, such as tropical nights, are more likely to interfere with sleep.

Lisa Artis, Sleep Manager, recommends choosing natural cotton rather than chemical fiber, smoothing long hair, taking a cold shower, having enough water and putting on socks and pillows in the refrigerator.

"The ideal room temperature is 16 to 18 degrees Celsius," says Attis. "It is necessary to lower body temperature before going to bed."

The Sleep Committee introduced basic and effective sleep methods. △ Leave the window open. Ventilate the house preheated all day and cool down the heat.

△ Hit the curtain during the day. It blocks the sunlight all day and prevents heat.

△ Bottle of cold water. It is helpful to place a bottle of water filled with ice on the bed.

△ Use a fan. If the tropical zone continues, leave the ice cube in front of the fan. The sleep committee explained that 20% of all users actually use this method.

△ lightweight cotton clothing.

△ Boldly remove your blanket and blanket If you wear a light, smooth cotton fabric before falling asleep, the natural cotton fabric absorbs perspiration and helps you sleep. Use only thin cotton sheets or thin goose / duck pads that keep the temperature constant.

△ Excessive caffeine, alcohol and interruption of food. Taking caffeine and alcohol can interfere with sleep by causing dehydration in the body. Overeating is also an excessive digestive activity, which can increase body temperature and cause sweating.

△ It is helpful to take a shower or bath with lukewarm water or cold water before going to bed. The National Health Service (NHS) also recommends this method.

According to the NHS and the experts in the science of sleep, an adult can sleep for about eight hours and can do normal activities. Insufficient levels can cause insomnia and affect others. Vitamin supplementation is also important, including a variety of healthy foods, water and fruits.