With summer comes, however, prolonged high temperatures and early morning light that people often prevents sleep. In the following article, we therefore advise you how to hot summer days create ideal conditions for sleep and what to watch.
Sleep Problems solved half of Czechs
According to a survey conducted by Gfk solve sleep problems currently almost 50% of Czechs. The most common problems include transient insomnia, which lasts up to four weeks, 10-15% of the population, they suffer from chronic insomnia. Danger insomnia fro physicians especially in that it is often underestimated. Remain unresolved insomnia but has a negative effect on attention and memory, also demonstrably increases the risk of cardio - vascular diseases. In the summer insomnia can lead even to seasonal depression. This is manifested by fatigue, apathy and irritability, but can also cause long-term depression.
The quality of sleep affects diet, stress and regularity
Bad habits and inappropriate environment for sleeping. These are the two main causes that may According to experts, experience sleep worse. Great attention must therefore be paid to sleep hygiene. Doctors appealed primarily to an appropriate mix of food and drink. Before going to bed is not recommended to consume heavy meals, caffeine or green tea. Unsuitable is also the consumption of alcohol. Although it accelerates falling asleep, total sleep quality was significantly worse. Also important is the regular mode. Insomnia so you can avoid if you get used to lie down and get up at the same time. A few hours before going to bed, then try to avoid stress. It does not solve labor issues or unresolved disputes at night and avoid heavy physical exertion.
Darkness and silence are essential for sleep
Sleep hygiene, however, is not everything. In addition to good habits it is very important to create a suitable environment for sleep. While in winter the sun shines just about 50 hours a month in the summer, the number of hours of sunshine to zpětinásobuje. Restrict the bedroom light is therefore a necessity, experts say. Light is preventing the secretion of the hormone melatonin, which is responsible for a good night's sleep. Melatonin is triggered on the basis of signals photoreceptor hidden in the retina.
For good sleep it is also important in absolute darkness. "Obfuscate room even in summer, for example, by shutters. These, they can create up to one hundred percent darkness. Also significantly reduce noise levels by up to 16 db, "says Lubomír Valenta (Lomax). Thanks to a convenient shield is so easy to create ideal conditions during the day. This is especially useful for employees who work night shifts. It is this group of people are most at risk because insomnia.
Ventilation in summer help
Another factor that is essential for a good night's sleep, the correct temperature in the room. This is according to experts, it is between 18 to 20 ° C. During the tropical summer nights, but the air temperature can rise up to 25 ° C. Ventilation is almost counterproductive, therefore, appropriate to regulate the temperature in the bedroom during the day. "Outdoor blinds can be operated by remote control or central system. Due to automation it is possible to set the exact mode by which the shutters to regulate the penetration of sunlight into the interior during the day so I can restrict access of sunlight into the room by up to 80%, "says Valenta.
Source: tz, editorially modified