The hot and humid weather of summer often makes it difficult for many people to get a good night's sleep. Even at night, the persistent warmth and high humidity prevent body temperatures from dropping easily, ultimately disrupting sleep. Properly regulating body temperature in such conditions is crucial. In this article, we'll explore the benefits of showering with lukewarm water as an effective method to aid summer sleep.
The Pitfalls of Cold Water Showers
Many people opt for cold water showers to cool down in the heat. However, while cold water may provide temporary relief, it doesn't help with long-term body temperature regulation. When cold water touches the skin, blood vessels constrict rapidly and peripheral blood volume decreases, reducing heat dissipation. This results in a temporary drop in body temperature followed by a rebound increase. Moreover, cold water showers can stimulate the central nervous system, making it difficult to fall asleep and potentially adversely affecting the heart. This can be particularly risky for individuals with cardiovascular conditions, as sudden vascular constriction can lead to a rapid rise in blood pressure. If you prefer using cold water to cool down, it's safer to apply it only to the lower extremities, away from the heart.
Risks of Hot Water Showers
Conversely, some people enjoy showering with hot water even in summer. However, the principle of heat dissipation can burden the body. Showering with hot water when the body temperature is already high increases body heat further, excessively activating the sympathetic nervous system, which disrupts sleep by stimulating arousal effects. Additionally, using hot water followed by exposure to cool air from air conditioning can cause rapid vascular constriction, leading to increased blood pressure. This poses a significant risk for individuals with cardiovascular diseases. Hot water showers are also not beneficial for the skin, as they excessively strip natural oils, resulting in dryness.
The Effects of Lukewarm Water
For a good summer sleep, showering with lukewarm water is the best approach. Lukewarm water helps stabilize body temperature without stressing the heart. Water temperatures around 36-39 degrees Celsius, similar to body temperature, do not significantly affect blood pressure and heart rate while promoting body relaxation, facilitating better sleep. Showering with lukewarm water gradually lowers body temperature, naturally relaxing the body and making it easier to fall asleep.
Steps for Showering with Lukewarm Water
- Set the water temperature appropriately: Set the shower water temperature to between 36-39 degrees Celsius. This temperature, similar to body temperature, effectively lowers body temperature without causing stress.
- Shower for an adequate duration: When showering with lukewarm water, it's advisable to shower for at least 10 minutes. This helps evenly lower body heat.
- Create a comfortable environment: It's important to maintain a cool and comfortable environment even after showering. Use air conditioning or fans to maintain a suitable indoor temperature, and choose bedding made of breathable materials.
Additional Tips for Better Sleep
- Stay hydrated: Hot weather causes rapid dehydration through sweat loss. It's important to stay hydrated to maintain body fluid balance.
- Light exercise: Gentle stretching or yoga before bedtime helps relax the body and promotes sleep. However, excessive exercise can raise body temperature and hinder sleep, so caution is advised.
- Appropriate meals: Overeating before bedtime can disrupt sleep due to digestion. It's recommended to have a light meal and consume sleep-promoting drinks like warm milk or herbal tea.
- Organized space: A clean and organized bedroom contributes to a comfortable sleep environment. Declutter unnecessary items and change bedding regularly to maintain a pleasant environment.
Conclusion: Small Efforts for Better Sleep
Achieving good sleep during the summer heat is possible with minimal effort. Instead of cold or hot water showers, choose lukewarm water showers and practice additional sleep tips for a healthy and restful sleep. Start the habit of showering with lukewarm water today to potentially enhance your health and quality of life.
