Smart ways to get quiet sleep during hot nights

The hot weather that has occupied the whole country for days is disturbing even at night. High temperatures affect not only during the day but also keep you quiet.

Professor Mehmet Karadag, president of association U n YKUDER, in Istanbul, told the Anadolu agency (AA) that hot weather and high temperatures cannot cause a variety of risks and diseases only in adults, but also cause sleep problems in people of all ages, including young ones.
Stressing the fact that hot weather increases the number of people who suffer from sleep, Prof. Karadag said that hot weather can cause severe insomnia in humans.

To get a good night's sleep, he says that the temperature of the human body should be 37 degrees Fahrenheit [37 ° C] before falling asleep, but during the sleep cycle it must fall one to two degrees: “, however, when it is hot, the basic temperature does not drop, and this causes problems at night”, he adds.
Thus, Karadag points out that everyone, before falling asleep, should avoid coffee or hot tea: “Kafeina and tea teofilin can ruin sleep, so if you want to have a quiet night, you have to avoid these at least two hours before you lie down. ”

“To get a good night's sleep, it is also important to take care of the foods you consume during the day. You need to avoid hot food and fat food and not eat three to four hours before going to bed. Moreover, during the heat wave, it is recommended that physical activity be reduced to avoid dehydranation. The bedroom should be kept completely dark and quiet. To relax your muscles, take a warm shower before going to bed. Moreover, remember cotton sheets to avoid perspiration. Likewise, if you have air conditioning, keep it in degrees 24 to 25 during bedtime.“