2023-07-21 22:00:39
According to the World Association of Sleep Medicine (WASM), the ideal is that an adult should sleep between seven and nine hours a night.
The lack of restful sleep causes from headaches to a greater probability of developing diabetes.
After a medical call, what is most desired is to fall asleep instantly, although this is often not achieved due to external factors.
The greatest desire for any item in the area of health after a medical guard is rest. It is the least that can be expected after the long days to which they are subjected. But although it seems something simple, in reality, it is often too complicated due to external factors.
In fact, despite the fatigue, sometimes it is not possible fall asleep instantly. Lying on the bed is not enough to achieve a calm and restful night. And if other factors such as summer heat are added then the task is even more complicated.
Why does heat affect sleep so much?
The human body has a natural cycle in which the gradual decrease in body temperature is crucial to be able to fall asleep deep and restful.
When the room environment is very hot, the body cannot lower its temperature to the degrees necessary to sleep well. This is how our body works at forced marches to cool off. It doesn’t make it and that’s where the nightmare of hot nights begins: you feel mental and physical fatigue; However, you can’t sleep or you wake up continuously.
Keys to achieve a restful sleep after a medical call
Sleep experts have discovered that body temperature affects not only the quality of sleep, but the time we spend in each of the four stages of sleep. In the end, it causes you to feel dizzy, tired the next day, and not only that, but your immune system, memory, learning, the waste system of toxic substances from your body or your brain (some causes dementia and other mental illnesses), are also severely affected.
1. Effective regulation of body and environmental temperature. Sleep experts indicate that the first thing we must try to reconcile a restful sleep is to achieve a room temperature of at least 18.3°C.
You can do this by placing found fans that generate a cross current; closing the curtains during the day so that the sun does not heat the room; opening the windows when the sun goes down; and you can complement with taking a bath at least two hours before going to bed.
2. Prioritize the use of fabrics of natural origin. Make sure that your bedding (covers and sheets), as well as your pajamas, are made of materials such as cotton, bamboo, silk or linen.
3. Be careful what you eat. Eat a balanced diet and reduce the amount of fat and added sugar, as well as spicy foods, before bed. And on the contrary, incorporate foods that help you feel lighter, such as fish (salmon or tuna), nuts, kiwis, natural cherries, milk and rice.
4. Exercise. Exercise in the morning or at least 90 minutes before bed. This rest period will allow your body to even out its heart rate and temperature. Remember that having a daily routine of at least 30 minutes will help you sleep better.
5. Check the material of your mattress and your pillow. Materials are crucial in regulating temperature. If the covers do not have natural fibers or integrated thermoregulatory technology, they will most likely make you sweat more.
Today there are high-density viscoelastic foams infused with gel or open cells that allow constant air circulation, helping to maintain a cool surface, and even textile treatments that facilitate faster evaporation of sweat.
Also read:
This is the story of a Mexican doctor who did a 72-hour medical shift
7 things you should NEVER do during a medical call
5 consequences you suffer from the lack of restful sleep after a shift
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