暑い夏の夜の入眠対策について

Tips for falling asleep on hot summer nights

The heat and humidity of summer often make it difficult to get a good night's sleep, and it can be hard to get a good night's sleep. However, with a little ingenuity, you can ensure a good night's sleep. Below, we will introduce in detail how to fall asleep in the summer.

Setting up the environment

First of all, it is important to create a comfortable sleeping environment. Pay attention to the temperature and humidity in your bedroom, as well as the choice of bedding.

1. Using air conditioners and electric fans <br data-mce-fragment="1">Air conditioners are essential for keeping your bedroom cool, but you need to be careful about the temperature you set it at. If the temperature is too low, your body will get too cold, which can actually interfere with your sleep. The optimal temperature is said to be 26 to 28 degrees, which helps your body temperature drop naturally. It is also important to adjust the air conditioner so that the wind is not blowing directly on your body. Using an electric fan in combination to improve air circulation is also effective.

2. Use a dehumidifier <br data-mce-fragment="1">Japanese summers are humid, so by using a dehumidifier to keep the humidity below 50%, you can lower the perceived temperature and create a comfortable environment. It is also a good idea to make use of the dehumidifying function of your air conditioner.

3. Use blackout curtains and blinds <br data-mce-fragment="1">When sunlight enters a room during the day, the room temperature rises and can remain hot even at night. Use blackout curtains and blinds to block out the sunlight and prevent the room temperature from rising, creating a comfortable environment at night.

4. How to Choose Comfortable Bedding <br data-mce-fragment="1">Choosing bedding designed for summer can help reduce discomfort when sleeping. Choose sheets and pillowcases made from breathable materials (such as linen or cotton) to prevent body heat from building up. Also, using a cooling mattress pad or gel pillow will give you a cool feeling, allowing you to sleep while feeling cool.

Bedtime routine

Next, review your pre-bedtime routine and make time to relax to help you fall asleep naturally.

1. Bathing <br data-mce-fragment="1">Taking a lukewarm bath (37-39 degrees) 1-2 hours before going to bed will help lower your body's core temperature, making it easier to fall asleep. As your warmed body gradually cools down, your parasympathetic nervous system becomes dominant, creating a relaxed state.

2. Light stretching and yoga <br data-mce-fragment="1">Light stretching and yoga are also effective in releasing tension in the body. In particular, yoga that incorporates deep breathing calms the mind and enhances the relaxation effect. Even simple movements that move the body slowly can naturally induce sleepiness.

3. Drinks <br data-mce-fragment="1">Drinking relaxing drinks such as chamomile tea or hot milk before going to bed can help calm your mind. However, it is important to avoid cold drinks. Cold drinks can cool the stomach and intestines, making it difficult for your body to fall asleep.

4. Refrain from using electronic devices <br data-mce-fragment="1">The blue light emitted from smartphones and computers is known to suppress melatonin production in the body and interfere with sleep. Refrain from using electronic devices one hour before going to bed and spend time without looking at screens to promote natural sleep.

5. Light Dinner Eating a heavy meal right before going to bed will increase your digestive activity and make it harder to fall asleep. Try to have dinner 2-3 hours before going to bed and eat something that is easy to digest. Giving your stomach a rest will help your body enter a relaxed mode.


Psychological approaches

Finally, try using psychological approaches to help relax your mind and body.

1. Deep breathing <br data-mce-fragment="1">Taking slow, deep breaths activates the parasympathetic nervous system, providing a relaxing effect.

2. Meditation <br data-mce-fragment="1">Meditation and mindfulness practices can help you calm your mind and let go of the stresses and thoughts of the day. By sitting in a quiet place for a few minutes and focusing on your breathing, you can calm your mind and naturally fall asleep.

3. Reading <br data-mce-fragment="1">Reading a relaxing book will help you calm your mind and induce natural sleep. However, it is best to avoid books with stimulating content and choose feel-good stories and essays.

4. Aromatherapy <br data-mce-fragment="1">Aromatherapy using lavender or chamomile essential oils also enhances relaxation and promotes sleep. By dropping a small amount in a diffuser or next to your pillow, the pleasant scent spreads and supports a peaceful sleep.

Summary <br data-mce-fragment="1">In order to spend comfortable summer nights, it is important to prepare your environment, review your pre-bedtime habits, and relax your mind and body. Try combining these methods to find the way to fall asleep that suits you best and ensure quality sleep. Improving your sleep will lead to more fulfilling daytime activities and a healthier lifestyle. If you try these methods but don't see any results, consider consulting a specialist. Enjoy comfortable summer nights and spend each day feeling energized.
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