When the tropical nights arrive due to the summer heat, it becomes really difficult to get a good night's sleep, doesn't it? It's said that when the minimum temperature rises above 25℃ (77℉), general sleep efficiency significantly decreases. For those of you struggling to fall asleep because of the tropical nights, today we're sharing 7 tips for a deep sleep. Try these methods to welcome a comfortable night!

1. Skip the Cold Shower!

On a hot summer night, a cool, cold shower might sound appealing, but in reality, showering with cold water lowers your body temperature, which actually hinders deep sleep. Instead, it's recommended to shower with lukewarm water. This helps maintain your body temperature at an optimal level.

2. Make Sure to Cover Up with a Blanket!

If you sleep without a blanket, your body temperature drops after you fall asleep, causing you to wake up frequently. Therefore, it's best to use a lightweight, breathable blanket during sleep. For example, hemp or linen blankets are suitable choices for summer.

3. Eat Foods That Aid Deep Sleep

Consuming foods that help with sleep before bed is also a good strategy. Foods rich in melatonin include cherries, bananas, and honey. However, it's best to avoid eating anything for at least two hours before bedtime.

• Cherries
• Bananas
• Milk
• Tuna
• Broccoli

4. Avoid Strenuous Exercise

It's advisable to avoid intense workouts before bedtime and instead engage in light exercise in the early evening to feel a moderate sense of fatigue. This can contribute to better sleep.

5. Don't Overdo Hydration!

Drinking too much fluid right before bed can lead to frequent trips to the bathroom, disrupting your sleep. It's important to maintain moderate hydration levels.

6. Steer Clear of Alcohol and Caffeinated Drinks

Alcohol and caffeinated beverages negatively impact sleep. While alcohol might make you feel sleepy, your body works to break it down, preventing true rest. It's best to avoid caffeine as well.

7. Limit Screen Time

Lastly, refraining from using electronic devices before bed and sticking to a regular sleep schedule can help you sleep better. Additionally, simple stretching before sleep to relax your muscles is also a great method.

While you might experience many sleepless nights due to the summer tropical nights, try to achieve more comfortable and deep sleep with the methods introduced today. After all, good sleep is fundamental to a healthy life!