Heatwave: Here are ten tips to help you get a good night's sleep in the scorching heat

 Heatwave: Here are ten tips to help you get a good night's sleep in the scorching heat.

Ten Things That Can Help You Get A Good Night's Sleep

 This article was first published on the BBC Urdu website in July 2019, which is being resubmitted to readers today 2022

 Temperatures are rising around the world, which is why many people are wondering how to get a good night's sleep. However, there are some things you can do to cope with the heat.

 Don't sleep during the day

 High temperatures can slow us down a bit during the day.  This is because we are expending more energy to regulate our internal body temperature.

 And if the heat at night has disturbed your sleep, try not to sleep during the day to make up for this deficiency, because not sleeping during the day in the heat may be better because the next.  You have no trouble sleeping at night.

 Working hours

 In hot weather your heart wants to change your daily habits but don't do that as doing so can affect your sleep.

 Lie down to sleep according to your daily routine and try to do other daily activities on their schedule.  Do everything you need to do before going to bed.

 Stay cool

 Remember the basics.  Take all necessary steps to ensure that your bedroom is adequately cooled at night.

 During the day, put curtains on the bedroom windows so that sunlight does not enter the room directly.  Make sure to close all windows facing the sun so that hot air does not enter.

 But before going to bed at night, open all the windows so that air can pass through.

Use cotton sheets on the bed as they absorb sweat easily

 What should the bed look like?

 Keep bedding comfortable and easy to use.  Use cotton sheets, cotton sheets absorb sweat easily.

 When the bedroom temperature is high, our body temperature drops during the night and that is why sometimes when we wake up we feel cold.

 Fans

 Using a small fan in hot weather can be a wise decision, especially when the climate is hot and humid.

 Using a fan can help dry sweat and regulate body temperature.

 If you do not have a fan, keep ice cold water in a hot water bottle.

 Another way is to cool your socks in the fridge and put them on at bedtime.  Keeping your feet cool helps lower your body and skin temperature.

Use plenty of water

 Drink plenty of water during the day, but avoid drinking too much water shortly before bedtime.

 You probably don't like getting up thirsty, but you also don't like having to go to the bathroom in the morning because of drinking too much water before going to bed at night.

 Be careful what you drink

 Be careful with soft drinks.  Most soft drinks contain caffeine, which stimulates our central nervous system and forces us to stay awake.

 Similarly, do not drink too much alcohol.  People usually drink more in hot weather.

 Alcohol can help us sleep but it wakes you up early in the morning and affects your overall sleep.

 Keep calm

 If you have trouble falling asleep, get up and do something that will calm you down.  Read books, write something, or fold up your socks.

 Make sure you don't use your mobile phone or play video games during this time.  Blue light does not help sleep.

 When you feel sleepy after doing any quiet work, go to bed and lie down.

 How does high temperature affect your body?

 Dehydration: Drink as much water as possible so that more urine, sweat and energy lost in the respiratory system can be restored.

 High temperatures: This can be a problem for people with heart or respiratory problems.  Symptoms include skin rash, headache and nausea

 Fatigue: This is when your body loses water and salts.  Weakness, lethargy, and stiffness are some of the symptoms

 Heatstroke: When the body temperature rises to 40 degrees Celsius or higher, the risk of heatstroke increases.  Symptoms may include fatigue, but the victim may lose consciousness, dry skin and stop sweating.

Take care of the children

Babies usually get a good night's sleep, but any changes in other family members' moods or daily routines can have a profound effect on them. Make sure you follow normal sleeping and bathing times and don't try anything new because of the heat.

 According to the NHS UK, according to the bedtime routine, take a bath with lukewarm water before going to bed. Keep in mind that the bath water should not be too cold as it causes the blood circulation in the body to increase.

 Babies can't tell you if they're feeling hot or cold, and that's why keep checking their temperature. Babies can sleep better between 16 and 20 degrees Celsius.

 The thermometer can be installed in the room where the child is sleeping, by touching their forehead or back to see if it is warm.

 Many of us need seven to eight hours of good and restful sleep in order to be able to function well in our daily lives. Are

 In that case, even if you take more time than usual, you will be better off.

 All of this advice is based on the recommendations of Professor Kevin Morgan, former director of the Clinical Sleep Research Unit.