Hot summer time has finally come to Latvia and Europe. It is both good and bad, especially for people who have trouble with finding appropriate sleeping conditions to ensure healthy rest. It is no secret that the time we spend sleeping is the time when our body and mind rest and prepare for the next day. The way we feel awake directly depend on how well we’ve slept.
Here are some pieces of advice how best to ensure healthy sleep provided by Dormeo experts.
Hot weather changes the organism’s needs and level of activity – we use a lot more liquid and there is a greater risk of fatigue. On top of that, we often find it difficult to fall asleep due to temperature change. People need more time to fall asleep, which shortens the amount of time people spend actually asleep. Dormeo product experts provide multiple pieces of advice that can help people spend the night asleep, as opposed to waking in the middle of the night due to lack of air:
-take a cold shower before going to bed. It will not cool down the body for the whole night, but it will help the body relax and fall asleep quicker.
-keep bedroom curtains closed for the day in order to prevent sun rays from entering the room and open up windows to provide proper ventilation. But be sure to make sure you don’t catch a cold.
-having a high-quality mattress and bedding articles. Avoid using synthetic materials. Choose fabrics that provide good air ventilation and reduce sweating at night.
-drink a glass of water before going to bed. Be sure to drink no more than a single glass of water, so that you don’t have to get up in the middle of the night to use the bathroom.
-specialists say that if a person feels like nothing is helps and it is still difficult to fall asleep, they should place their mattress on the floor. According to laws of physics, hot are is lighter than cold air. The lower the bed is, the cooler the air around it. However, it is not recommended to keep a mattress on the floor for long – it could reduce its air circulation properties.
Sleep effects on the body
Sleep helps restore cardiovascular functionality. If a person does not get enough rest while sleeping, it could lead to all kinds of cardiovascular diseases, as well as liver problems, high blood pressure, diabetes, and later on in life – heart attack. Sleep deprivation also ruins hormonal balance, creating constant feeling of hunger or satiety. Sleep also affects how our body reacts to the level of insulin in our blood – sleep deprivation could increase sugar levels in blood, which could increase the risk of diabetes. In addition, sleep affects our body’s ability to develop and maintain the immune system.
Of course, the amount of sleep we have depends on our lifestyle and work. The greater the physical activity, the more time our body needs for sleep to recover.
What happens if we don’t sleep at all?
A good way to admire the importance of sleep is to imagine what would happen if people didn’t sleep at all. Any person who missed sleep at some point in life knows the consequences that come the next day: irritation, fatigue and inability to focus. Even a single sleepless night impacts a person’s ability to focus. If more than one night of sleep is missed, the part of the brain responsible for language, memory, planning and sense of time is affected the most – it basically shuts down. The less time people sleep at night, the more people feel the urge to sleep at day. This only increases blood pressure and the level of stress on the body. Liga Bizune, owner of Creative Latvia shopping portal, mentions: «Working in the fashion business one is exposed to dynamic lifestyle. Often you can’t plan you sleep schedule. I do try to plan a healthy 6 – 7 hour sleep whenever I can. If I get the opportunity to sleep longer, I take it. And if I manage to go to sleep on time, I get up early in the morning – because 05:00 to 08:00 is the most productive time of the day for me. I need peace and quiet to sleep, so I never use my computer before going to bed. I begin my day with water and yoga, which helps me prepare for the day.»
Instructor and head of the Snowboarding Academy Liga Strazdina says she has no specific sleep recipe with her active lifestyle. She does say it a bad idea to do sports before going to bed – that way the body is too invigorated to go to sleep: it is much harder for the body to calm down and go to sleep.