For many who make the most of the sunshine during these long days, having a good time can be invaluable. But for many people, the summer season can become a period that can lead to significant sleep problems or insomnia.
Why do sleep problems increase in summer?
During the summer period, some individuals experience an increase in sleep problems. The most important reason for this is the decrease in the production of the hormone melatonin, which provides sleep, with increased exposure to sunlight. The increase in temperature is another factor that disrupts sleep patterns. Due to the long days, social life continues until late hours is also an important reason.
Health problems caused by sleep problems
Sleep disorder, or in its medical name, insomnia, is an important health-threatening problem. Sleeping disorders;
1. It leads to an increase in various medical problems. It causes an increased risk of stroke, asthma attacks, epileptic seizures, inflammations, obesity, sensitivity to pain, diabetes, high blood pressure and heart disease.
2. Causes increased risk for mental health disorders. Depression, anxiety, confusion and frustration are more common in those with sleep disorders.
3. It leads to a shortening of the life span. Studies have shown that insomnia can shorten life expectancy. An analysis of 16 studies involving more than 1 million participants and 112,566 deaths examined the relationship between sleep duration and lifespan. According to the analysis, those who slept 7-8 hours a day had a 12% lower risk of death than those who slept less. A more recent study examined the effects on resistant insomnia and mortality over 38 years and found that the risk of death increased by 97% in those with resistant insomnia.
Solution suggestions for sleep problems in summer
It is extremely important to find solutions to sleep problems that increase and cause persistent insomnia, especially in the summer months, as they can cause serious health problems.
Extra hours of daylight and heat during the summer months can lead to changes in the body's sleep/wake cycle, especially in people with a predisposition for sleep disorders. Since there is no way to change the seasons, it is necessary to take some steps to deal with summer insomnia. What can be done to maintain the body's normal rhythm and sleep patterns in summer? Let's answer the question.
USING DARK SUNGLASSES
Exposure to sunlight in the summer is basically inevitable. One of the things that can be done to reduce sleep problems is to wear dark amber sunglasses when you need to go outside in the afternoon and evening. Thus, the penetration of sun rays into the body, which reduces the production of melatonin, the sleep hormone, is reduced.
USE DARK CURTAINS AND DIMMING LIGHTS IN THE EVENINGS
It is beneficial to use dark colored curtains and dim lighting that do not pass light from the afternoon or early evening. Thus, it becomes possible for the body to produce more melatonin hormone.
COOLING THE HOME ENVIRONMENT AND PROTECTING THE NOISE
High temperature is a major problem in summer and can cause many sleep disorders. If you have an air conditioner, you can solve these problems more easily. Thus, by closing the windows, you get rid of the noise of the outside environment and the flies and insects that can prevent you from sleeping comfortably. If you don't have air conditioning in your home, opening the windows and using a fan in the evening and at night can also help keep you cool. In this case, it would be better to choose the quietest room in the house and to have mosquito nets installed on the windows. It is ideal that the ambient temperature in which you sleep is between 18 and 22 degrees.
CONSUMPTION OF LOTS OF LIQUID DURING THE DAY