It's a tropical summer night, with high temperatures, muggy humidity, and high humidity.

Because you are unable to regulate your body temperature well and sweat does not evaporate easily, heat tends to build up in your body, making it difficult to sleep for days.

If you don't get enough sleep, you won't feel refreshed and it can lead to poor health.

This time, we will introduce some good sleep techniques that you should know, especially during this season when it is difficult to get a good night's sleep.

How to sleep comfortably in the hot summer

The hot summer season brings with it a string of uncomfortable nights. Many people have trouble falling asleep even when trying to do so without any special effort.

There are many little tips for getting a good night's sleep. Why not try out some that are easy to incorporate into your lifestyle?

Regulate your body temperature well

Regulating your body temperature is important for a good night's sleep. Being too hot or too cold can make it difficult to get a good night's sleep.

There are various ways to regulate your body temperature so you can sleep comfortably.

Choose breathable bedding

Bedding plays an important role in regulating body temperature.

In particular, since your mattress and sheets are in contact with your body the whole time you sleep, you want to be careful when choosing the materials.

Your body sweats even while you sleep, so it's important to choose something that's breathable. Cotton doesn't trap heat and absorbs sweat. It also makes you less sensitive to humidity, so we recommend 100% cotton bedding.

Recently, bedding with cooling functions has also become popular. If you're someone who can't sleep because it's too hot, it might be worth giving it a try.

Use the air conditioner wisely

If you don't use the air conditioner properly, it can actually wake you up.

A lower room temperature when you go to bed makes it easier to fall asleep, so turn on the air conditioner an hour before going to bed and cool it to 25-26°C. Then, when you go to bed, raise the temperature to 28-29°C.

If you feel cold when you turn on the air conditioner and wake up hot when you turn it off, it may be because you set the temperature too low while you sleep.

It is also effective to use a fan or air circulator in conjunction with an air conditioner. Circulating the air and allowing you to feel the wind flow will help you sleep more comfortably.

However, if the wind hits your body directly, you will feel too cold, so try placing it under the air conditioner or facing a wall so that you can feel the wind indirectly.

Cool the back of your head with a cooling sheet

Cooling the back of your head will cool your body down and lower your overall body temperature, so it's a method you might want to try on hot nights.

You can sleep comfortably and coolly by applying a cooling sheet to the back of your neck or wrapping an ice pack in a towel around your head.

A little ingenuity in how you spend your time before going to bed

How you spend your time before bed is also important for getting a deep sleep. What you do from the evening until you go to bed has a big impact on the quality of your sleep.

To ensure good quality sleep, try making some small changes to your evening routine.

Exercise moderately in the evening

During the hot summer, it's easy to feel reluctant to move your body, but it's said that the greater the difference in body temperature between daytime and bedtime, the more sound your sleep will be.

In the evening, when your body temperature is highest, try to consciously move your body by doing some light exercise or taking the stairs. The pleasant tiredness will also lead to deep sleep.

Shower before bed

It is also recommended to take a shower with water that feels cool before going to sleep. In the summer, sweat inevitably makes your body sticky and uncomfortable. Showering with water that feels cool will help wash away sweat, leaving your skin feeling dry and cooling down your body temperature.

Finish by splashing your ankles and wrists with a cool shower to feel refreshed and invigorated.

Create a relaxing bedroom

Even if you can regulate your body temperature optimally, you won't get a good night's sleep if you're not mentally relaxed.
It is also important to feel comfortable in your bedroom.

Make the bedroom a little darker

A room that is too bright can disrupt your sleep, so it's best to keep your bedroom a little dark. Use blackout curtains and keep the lights on as low as possible.

Lighting fixtures also generate heat, so unplugging lights and electrical appliances that you are not using will also increase the effectiveness of your air conditioner.

Relax with the aroma

It's also a good idea to try relaxing with the aromatherapy effects. The scent effectively relieves tension and puts you in the best state for sleep.

Listen to healing music

Listening to healing music when falling asleep can also be effective in relieving fatigue and stress and helping you sleep better.

Sleep soundly even on tropical nights with various ideas

We spend about one-third of our day asleep. Since we spend so much time asleep, you want to sleep soundly and comfortably even on tropical summer nights.

Good health starts with quality sleep. By incorporating various methods to alleviate the heat and discomfort and get a good night's sleep, you can get through the hot summer in good health!