The heat is so intense around the world that nighttime sleep is being severely affected.
Also, due to this heat, the duration of load shedding has increased in many cities of Pakistan and houses are without electricity at midnight except during the day, due to which sleep has to be sacrificed.
Meteorologists have advised citizens to stay indoors as much as possible during the day and if they have to go out of the house for any necessary work, they should go out with their heads covered.
Speaking to the British Broadcasting Corporation, Dr. Nerina Ramlakhan, a sleep specialist, explained the useful ways to sleep peacefully in hot weather, by following which we can sleep peacefully.
He said that for a good night's sleep, it is important to prepare yourself mentally and physically for sleep before going to bed, as this will send a message to your body and mind and then the brain will be prepared accordingly. ۔
Here are some tips to help you get a good night's sleep in the summer.
1. Fill one bottle with warm water and the other with ice and place them on your cool places like elbows, wrists, ankles, neck, back, and knees for a while, put them in a bottle freezer a few minutes before you go to bed and then Sleep on the bed with you.
2. A few minutes before going to bed, put your bed sheets and pillows in a bag and keep them in the refrigerator for a while, or if the refrigerator is still in the room, open the door for a while. The temperature will drop and it will cool down.
3. You can also moisten the bed with aloe vera and then go to bed. Doing so will also help you sleep better.
4. Fill an empty spray or perfume bottle with cold water and keep it close to you, spray it behind your face, buttocks, and knees.
5. When you sleep at night, wear light cotton pajamas and a light shirt.
6. Don't eat too much before going to bed because doing so speeds up blood flow, which raises body temperature.
7. If you eat spicy foods, eat at least three hours before going to bed. Doing so will give your body a feeling of coolness.
8. Before going to bed, moisten pillows and bed sheets with water so that when you lie down, you will feel cool and sleep will be very good.
9. Pour water on the lower body before going to bed, this changes the body temperature and protects from heat.
10 If using a room cooler, cover the curtains and close the windows and doors before running it.
11. It is hot weather and even if the light bulb or tube light in the room stays open, the temperature rises, so before going to bed, turn off all the electronic devices and power buttons in all the rooms as it emits hot rays.
12 If the room does not have an AC or room cooler, place an ice jimmy bottle or a cold water jug in front of the fan, this will provide cool air which will help you sleep better.
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