12 Ways to get a Good night Sleep
The heat is so intense around the world that night-time sleep is being severely affected. In addition, due to this heat, the duration of load shedding has increased in many cities of Pakistan. And the 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.
First of all, 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.
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Here are some tips to help you get a good night sleep in the summer. One should follow these 12 ways to get a good night sleep if he/she want to take maximum advantage from these tips.
1. Avoid day-time snoozing:-
Try to avoid day-time snoozing, which reduce your need to sleep at night.
2. Eat light meal in the early evening:-
Eat a light meal in the early evening; otherwise hunger – a primitive alerting response – can stop you sleeping. A large meal can lay heavy on your stomach and also upset your ability to sleep.
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3. Place some water on cool places:-
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.
4. Moisten the bed with Aloe Vera:-
You should moisten the bed with Aloe Vera and then go to bed. Doing so will also help you sleep better.
5. Fill an empty bottle with cold water:-
Fill an empty spray or perfume bottle with cold water and keep it close to you, spray it behind your face, buttocks and knees.
6. Wear light cotton dresses:-
When you sleep at night, wear light cotton dresses like pajamas and a light shirt. Avoid to wear full dresses before you sleep.
7. Don’t eat spicy foods:-
Don’t eat spicy foods but if it is necessary to eat some spicy foods, eat at least three hours before going to bed. Doing so will give your body a feeling of coolness.
8. Moisten you pillows and bed sheets:-
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 your body:-
Take a bath before you going to bed or pour some water on the lower body before going to bed, this changes the body temperature and protects from heat.
10. Close the windows and doors:-
If you are using a room cooler, cover the curtains and close the windows and doors before running it.
11. Keep your bed room dark:-
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. Put Ice in front of fan:-
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.