Night heat: recommendations for a good night’s sleep
Jan 07, 2021
Daikin provides 14 tips to mitigate the high temperature effects for this time of the year.
Santiago, January 2021.– 2021 summer is here already, and a phenomenon noted for many is that day high temperatures extend well into the night. In many cases this thermal sensation prevents you from falling asleep normally, which according to studies, can cause irritability and/or higher anxiety levels. According to data from the World Health Organization (WHO) 20% of the population suffers of temporary difficulty to sleep in the summer.
Air conditioning equipment are more and more common at home, and having one can help you sleep better and improve that feeling of chronic discomfort and bad mood. But it’s necessary to take into account some recommendations for its correct use, especially under the dreaded “heat waves”. Daikin, a leader in air conditioning, provides the following advice:
- Set the thermostat between 23-24°C. Per each decreased degree, the energy consumption will increase in 8%.
- Avoid setting up the unit to a temperature lower than 22-23°C, as it will not cool faster and will increase the power bill unnecessarily. It is better to use Daikin’s “Powerful mode” which manages to quickly cool down the temperature in the room.
- Keep in mind that a difference greater than 12°C between home indoor and outdoor temperature is not healthy.
- Lowering the temperature of the room before going to bed, either refreshing the atmosphere or using the air conditioner on Night mode, saves energy, since it prevents the environment from overcool during the night.
- It is important to clean the filters on a regular basis to improve the equipment performance. It helps to save energy and avoids dust or other particles accumulation that can cause bad odors.
- Develop a routine, schedule bedtime and a time to wake up.
- Create a suitable environment. Shut down the curtains, so light don’t disturb you, turn off the tv, laptop and cell phone at least one hour before going to bed to avoid altering the quality of sleep.
- Wear comfortable clothes to rest. Take a warm shower to relax and leave behind working stress. Do some stretches to loosen the muscles.
- Eat a light dinner 3 hours before bedtime. Avoid alcohol in excess and smoking.
- Avoid naps longer than 20 minutes.
- Save coffee for the afternoon. This way you won’t stay awake until late.
- Exercise regularly but avoid doing it shortly before bedtime as it may impair your ability to fall asleep. Intense workouts are best during the day to keep you active, in a good mood and full of energy.
- Keep the bed to sleep only, not to work or eat.
- Avoid drinking lots of fluids before sleeping to avoid getting up during the night to go to the bathroom.