Introduction to Sleep Disorders
Every third adult reports a kind of insomnia and about half of them say that they are bothered by how they function during the day. The quality of sleep significantly deteriorates during heat waves, even short ones that last a day or two, which can reduce sleep duration by more than an hour each night. Heat reduces sleep quality and duration by interfering with the body’s natural cooling process, crucial for initiating and maintaining sleep.
Keeping the Bedroom Cool
To combat this, keeping the bedroom cool with colors and fans during the day is advisable, along with ensuring dark and quiet surroundings to sleep. However, there are other tips to fall asleep on hot nights.
Training During the Day
There is robust scientific evidence that movement improves sleep quality and duration, especially for people with sleep disorders. Adults who train at least 30 minutes a day sleep an average of 15 minutes longer than those who do not. Exercise increases the production of melatonin, a hormone that regulates sleep-awake cycles, helping individuals fall asleep faster. It also reduces stress, a common factor that makes falling and staying asleep difficult. For this reason, movement is recommended as one of several treatments for people with sleep disorders. Studies have shown that aerobic intensity exercises improve sleep among patients with insomnia.
Avoiding Evening Coffee
Half of the caffeine in coffee stays in the system 6-8 hours after consumption. Therefore, drinking coffee in the afternoon or evening can reduce sleep duration by about 45 minutes. To avoid shortened sleep time, researchers recommend consuming coffee at the latest 8.8 hours before going to bed.
Reducing Screen Time Before Bed
The use of screens before sleep is another significant culprit behind sleep disorders. A study showed that an hour of screen use in bed increases the risk of insomnia by 59% and reduces sleeping time by an average of 24 minutes per night. The belief that blue light emitted by screens makes the body think it’s time to wake up is not entirely accurate. Instead, reducing screen brightness or shortening screen time is more effective. It’s even better to shorten screen time before bed and try reading a book instead, as studies show that reading in bed improves sleep quality.
Deep Breathing Techniques
Some people recommend the "4-7-8" method, based on old yogic breathing exercises, as an effective technique. This involves putting the tip of the tongue against the gum behind the upper teeth, exhaling completely, then inhaling through the nose for four counts, stopping for seven counts, and slowly breathing out through the mouth for eight counts. Proponents say this method can calm a person in just a few cycles and help them sleep faster, especially if they are anxious or stressed. While there is little scientific research to support its long-term advantages, there is anecdotal evidence that the 4-7-8 breathing method helps people fall asleep, and it’s worth trying as it likely causes no harm.
