We all know the golden rule: to function well during the day, we need about 7–9 hours of quality sleep at night. Without it, we wake up groggy, irritable, and unable to focus or complete daily tasks. But how do we achieve restful sleep — especially during the hot summer months?
"Nadormagazine" spoke with Mrs. Rama (49), who shared her personal journey toward achieving more restful, refreshing sleep after trying out a few key strategies. Here's what she had to say:
😴 “My Experience With Finding Restful Sleep”
Mrs. Rama begins,
"I used to feel sluggish and sleepy during hot afternoons — but I avoided napping because it always ruined my nighttime sleep quality."
❄️ Keeping the Bedroom Cool
“I took several steps to keep my bedroom cool at night,” she explains.“I would close the curtains during the day to block out sunlight and keep windows on the sunny side shut to prevent hot air from coming in. Before bedtime, I’d open all windows to let in the evening breeze and refresh the room, then close them and turn on the air conditioner set to 22°C — or sometimes just a fan.”
She adds:
“I also used light cotton sheets, and when my feet felt too hot, I’d put on cotton socks I had cooled in the fridge — it worked like magic!”
💡 Dealing with hot feet at night? You might want to try this method too!
🚫 Avoiding Stimulating Activities at Night
Mrs. Rama continues,
“Whenever I struggled to fall asleep, I avoided staying in bed tossing and turning. I’d get up and do something relaxing like reading, listening to soft music, or sipping on herbal teas like chamomile or anise. But I never touched my phone — the blue light from screens is too stimulating and definitely doesn't help with sleep.”
She also made a point to avoid caffeine after 2 PM, saying:
“Caffeine stimulates the central nervous system, so I stopped drinking coffee or soda in the afternoon. I made sure to stay hydrated during the day, but I'd cut off water and fluids two hours before bedtime to avoid waking up for bathroom trips.”
🕰️ Another tip she swears by?“I set a consistent sleep and wake-up time every day. This really helped regulate my body clock.”
☀️ Tips for Sleeping Well in Summer
According to Healthline, here are expert-approved tips for better sleep during hot weather:
🌘 Reduce Light Exposure in the Afternoon
Cutting back on exposure to light — especially in the evening — helps your body prepare for rest. Close blinds or curtains during the day to block sunlight, and open windows in the evening to let in cooler air. Less light means better melatonin production, which promotes sleep.
🛏️ Choose Breathable Bedding
When temperatures rise, wear lightweight sleepwear and switch to thin, breathable sheets. Opt for moisture-wicking fabrics like cotton, bamboo, satin, or silk for pillowcases and covers. These materials help regulate body temperature and keep you cool.
🧘♀️ Master the Art of Relaxation
Relaxation is a powerful yet often underused tool for better sleep. Make it a daily habit — even if it’s just 10 minutes before bed. Activities like deep breathing, gentle stretching, or journaling can ease your mind and prepare your body for rest.
Pro tip: The calmer your mind is during the day, the easier it is to fall asleep at night.
💬 Final Thoughts
Mrs. Rama’s experience shows that small, intentional changes can significantly improve sleep — especially during summer. From adjusting room temperature to skipping late-day caffeine, these strategies are simple yet powerful.
💤 "Sleep isn't just about closing your eyes — it's about creating the right conditions for your body and mind to rest," she concludes.
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