En Anglais - Surprising Summer Sleep Tips

By Wellness Living, Wellness Living Newsletter http://taostar.com

Getting a good night's sleep in the summertime can be a challenge, and here's why. At

this time of the year, the sun doesn't go down until way past dinnertime, making it hard to

stick to a regular bedtime. In addition, long hours of summer daylight can trick our minds

into wanting to stay awake later, so here's an interesting tip-wear sunglasses in the

evening to help prepare our brains for sleep.

Another summertime problem is heat; nothing spoils our sleep like a hot, sticky night. The

hotter it is, the more trouble we have sleeping, and that's because an increase in body

temperature signals to our body that it is morning and time to wake up. Open windows,

ceiling fans, or air conditioning can help because moving air fools our bodies into

perceiving that we are sleeping in a cool environment.

When we have a big dinner right before bed, our core body temperature rises and makes

our brain think it is time to get up. If we are hungry when we go to bed, a warm glass of

milk, a light snack of fruit, cheese, and crackers, or a small bowl of cereal would be far

more sleep-inducing than a full meal.

There's nothing worse than waking up in a tangle of twisted, sweaty sheets. If we don't

have air conditioning or choose not to use it, try moisture-wicking sheets, electric bed-

cooling pads, or pillows made with cooling materials. Another suggestion is to sleep in

pajamas made of lightweight natural fibers. It may sound a little strange, but wearing

absorbent pajamas or nightgown feels cooler than sleeping in the nude.

A dehumidifier can help make us feel more comfortable because it squeezes moisture out

of the air so our sweat can evaporate. Sticking our feet out from under the sheet is also

cooling because body heat dissipates through our scalp, skin, and the soles of our feet.

The National Sleep Foundation also recommends keeping a cold pack or a glass of ice

water next to the bed to help us cool off during the night.

Got mosquitos? It only takes one buzzing mosquito to ruin our night--at least until we fall

asleep. If we are bitten, chances are that our sleep will be disrupted even if the bite does

not wake us up. Nobody wants to wear bug spray to bed, but we could try keeping

mosquitos at bay with catnip, a natural repellant that is safe for sleeping humans. Others

swear that mosquitos hate the smell of cloves and anything citrusy, so try slicing a lemon

in two and pushing cloves Into both halves and keep a plate next to the bed

Maybe we think something alcoholic would help us go to sleep. Well, yes and no. Initially,

alcohol can make us feel relaxed and sleepy, but as it clears our system, it has an alerting

effect that will wake us up. Our best bet is to apply the 1/1 approach to drinking-

drink one glass of water for every glass of alcohol we consume, which will help us pace our

alcohol consumption and ensure that we are well hydrated.

If we have vacation plans for the summer, we may find that we can sleep better or worse

when we are away from home. Some people have a terrible time adjusting to changes in

time zones, so whether we have trouble sleeping because it is too light, too hot, or our

busy brain refuses to stop spinning, we may have to resort to counting sheep.

Ba-a-a.

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