Letné horúčavy a pokojný spánok sa nevylučujú: Vyskúšajte tieto triky
BRATISLAVA/ADMIN – Vonkajšie teploty eskalujú, často pritom neklesajú ani v noci. Telo však prirodzene potrebuje na kvalitný spánok ochladenie, inak organizmus nemá možnosť spomaliť, čo môže viesť k plytkému a prerušovanému spánku. Prinášame vám niekoľko tipov, ako spať lepšie.
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Vdychovanie vôní esenciálnych olejov stimuluje tie časti mozgu, ktoré regulujú emócie, stres a spánkové cykly. Dizajnový aróma difuzér rozptyľujúci do ovzdušia správne zvolené vône tak môže podporiť zaspávanie tým, že navodí pocit pokoja a zníži stres. Napríklad od nepamäti používaná levanduľa zlepšuje kvalitu hlbokého spánku a znižuje úzkosť vďaka interakcii s limbickým systémom mozgu. Vhodné sú tiež oleje s vôňou cédrového dreva, pačuli a bergamotu. Mnohé moderné difúzery navyše ponúkajú tichý chod, ktorý počas spánku neruší a automatické vypnutie, keď sa zmes vody a oleja vyčerpá.
Vlhkosť vzduchu ovplyvňuje spánok viac, než si myslíte
Na kvalitu spánku vplýva aj vlhkosť v interiéri. Vlhkosť vzduchu sa v lete bežne pohybuje na úrovni 50 až 80 %, v závislosti od počasia a lokality, preto je dôležité správne vetrať. Príliš vysoká vlhkosť (nad 60 %) totiž spôsobuje, že sa telo horšie ochladzuje, čo môže viesť k nočnému poteniu, nepokoju a prerušovanému spánku. Naopak, príliš nízka vlhkosť (pod 30 %) môže vysušovať sliznice a zhoršovať dýchanie – často vzniká pri klimatizovaní priestoru. Optimálna vlhkosť by mala byť 40 až 60 %, jej sledovanie vám umožní vlhkomer.
Ako vetrať počas leta?
V lete vetrajte najmä ráno a večer, cez deň nechajte okná zatvorené a zatiahnite žalúzie, aby sa miestnosť neprehriala. Pre lepší spánok vetrajte najmä večer pred spaním – krátko, intenzívne a do kríža (ideálne je vytvoriť prievan). Nechajte okná dokorán aspoň 5 až 10 minút, aby sa vymenil vydýchaný vzduch za čerstvý, otvorené vetračky totiž nestačia (neprúdi nimi dostatok kyslíka). Zároveň minimalizujte možné zdroje tepla (vypnite zbytočné spotrebiče) a po sprchovaní či varení dôkladne vyvetrajte.
Ako ochladiť telo aj bez klimatizácie
Nie každý si môže užívať príjemné interiérové teploty vďaka klimatizácii. Do určitej miery môže pomôcť ventilátor. Ten však vzduch neochladzuje, zabezpečuje len jeho prúdenie, čo znižuje pocit ťaživého dusna. Poradíme vám však jeden trik – položte pred ventilátor misku s ľadom, aby rozfúkal chladnejší vzduch.
V lete používajte ľahkú posteľnú bielizeň a priedušné pyžamá. Najlepšou voľbou je bavlna, ideálne perkál (ľahká tkanina zo 100 % bavlny) alebo bavlnený satén. Na druhej strane, mikrovlákno ani polyester nie sú vhodné – zle odvádzajú vlhkosť a môže vám byť pod nimi horúco.
(Zdroj: ML; Foto: Evrymmnt / stock.adobe.com; Pripravila: red.)
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