[Click! Health] Lost 'Honey Sleep' in the Heat... How to Find It?

During midsummer, it is common to have restless nights due to tropical nights. A comfortable sleeping environment is necessary for sound sleep. The ideal temperature for sleep is known to be between 18 and 22 degrees Celsius, but in summer, using cooling devices to maintain this indoor temperature level can sometimes make it too cold. Therefore, it is better to keep the indoor temperature between 24 and 26 degrees Celsius. Leaving a fan or air conditioner on all night can lower humidity too much, causing respiratory dryness and increasing susceptibility to colds, so caution is needed. If possible, minimize noise and light, wear thin, cool pajamas, and cover your stomach with a light blanket to help achieve sound sleep.

Citizens visiting Banpo Hangang Park in Seoul amid the heatwave and tropical nights are cooling off while watching the Moonlight Rainbow Fountain. Photo by Hyunmin Kim kimhyun81@

Professor Jeong Seok-hoon of the Department of Psychiatry at Seoul Asan Medical Center advised, "Once a good sleeping environment is established, it is also beneficial to maintain helpful lifestyle habits for sound sleep," adding, "To keep the brain's biological clock functioning normally, it is best to wake up at a consistent time." Sleeping in late or going to bed early to make up for lost sleep after a restless night can lead to a vicious cycle of insomnia. In fact, spending a long time in bed trying hard to fall asleep can worsen insomnia. If you cannot fall asleep, it is better to get out of bed, sit in a dark place like the living room, and return to bed when you feel sleepy again.

Engaging in regular exercise and staying active during the day also helps with sound sleep. Exercise should not be too intense but enough to work up a light sweat for about 30 minutes a day. Exercising too late in the evening can interfere with sleep, so caution is needed. In the evening, close to bedtime, activities that cause excitement should be avoided. Taking a lukewarm shower to relax or practicing progressive muscle relaxation and meditation is recommended.

[Photo by Seoul Asan Hospital]

Caffeinated beverages such as coffee, green tea, and cola, prolonged screen time, and smoking maintain alertness and interfere with sleep. Alcohol may reduce the time it takes to fall asleep but alters sleep brain waves, preventing deep sleep. Eating too much watermelon or drinking too many cold beverages can cause waking up to use the bathroom, so caution is necessary. For sound sleep, it is also good to keep meal times consistent and avoid overeating in the evening.