Here are 9 Ways to Maintain Sleep Quality during Hot Weather, Apply

Illustration of sleeping during hot weather (Claudio_scout/Pixabay)

YOGYAKARTA - Hot and sultry weather often occurs in Indonesia, especially during the dry season and long dry season. High temperatures and humidity make the night feel stuffy and difficult to sleep well.

How to maintain sleep quality during hot weather is very important so that the body remains fresh, productive, and health is not disturbed.

So, what are the tips that can be practiced? Summarized from various sources, see the complete information in the review below.

How to Maintain Sleep Quality During Hot Weather

Here are practical and effective tips for maintaining sleep quality during hot weather:

Don't Sleep Too Long in the Afternoon

Hot weather makes the body quickly tired because it works extra to regulate the internal temperature. However, avoid taking a nap too long or too often. Daytime drowsiness should be saved for the night so that sleep patterns are maintained.

Maintain the Same Sleep Routine

Don't let the hot weather change your habits. Keep sleeping and waking up at the same time every day. A consistent routine helps the body adapt more easily even though the room temperature is high.

Make the Bedroom as Cool as Possible

During the day, close the curtains or thick curtains to ward off direct sunlight so that the room is not too hot. Close the windows on the side of the house that is exposed to sunlight so that hot air does not enter.

When night falls, open all windows to create natural air circulation or cross ventilation. In addition, use a fan that is directed to the body, or place a bowl of ice cubes in front of the fan to provide a fresher cooling effect.

Choose the Right Bed Sheets and Sleepwear

The next way to maintain sleep quality during hot weather is to use thin cotton sheets that easily absorb sweat. Reduce thick blankets, but prepare a backup if the temperature drops towards dawn.

Wear loose cotton or linen pajamas. Many Indonesians feel more comfortable sleeping in thin clothes than naked because sweat is more easily absorbed.

Use a Fan

Fans are the main friends of the Indonesian people during hot weather. Direct the fan so that the wind hits the body, especially the legs and chest.

Maintain Body Fluid Balance

Drink enough water throughout the day, but reduce the portion before going to bed so that you don't go back and forth to the toilet. Avoid drinking a lot of water 1-2 hours before going to bed.

Pay Attention to the Type of Drink at Night

If it's hard to sleep at night when it's hot, you also need to be careful in choosing drinks before night.

Avoid soda drinks and those containing high caffeine such as coffee, tea, or energy drinks in the afternoon and evening because it can make it harder for you to fall asleep.

Limit alcohol consumption, because although it feels sleepy at first, alcohol can actually reduce sleep quality and cause easy waking up in the early morning. Instead, choose water, infused water, or young coconut water that is more refreshing and supports hydration without disturbing the night's rest.

Stay Calm and Stay Away from Gadgets

If you have trouble sleeping, get out of bed and do a calming activity, such as reading a book, listening to soft music, or a short meditation.

Avoid playing your phone because the blue light will make your brain more active. Go back to bed only when you are really sleepy.

Maintain the Children's Sleep Routine

Children are more sensitive to changes in weather and family routines. Maintain the usual bathing and sleeping schedule. Bathe them with warm water before bed and use a comfortable fan in the child's room.

This is information about how to maintain sleep quality during hot weather. Get other interesting news updates by visiting the VOI.id page.