Which day is better for sleeping? The national autumn cool sleeping map will help you unlock the best sleeping "position"

Do you remember how hard it was to fall asleep every summer night? Are you the one tossing and turning in bed, or are you the one who covers your body with a quilt while turning on the air conditioner? As autumn cools down, more and more people can have a good night's sleep. China Weather Network has launched a nationwide autumn cool sleeping map to unlock your best sleeping "position".

Most of the north needs to cover itself with a blanket at night, and the air conditioner cannot be turned off in Jiangnan and South China

According to Shi Yan, a meteorological analyst at China Weather Network, the weather in the north and south will be in stark contrast in the next week. The autumn tiger is raging in the south, and the areas south of the Yangtze River and southern China will still be "surrounded" by heat waves, as hot as the Great Heat, especially in southern China. During the day, you can't escape the "siege" of high temperatures, and at night you are woken up by the heat every minute, and the air conditioner can't be turned off; in the north, the northeast, northwest, and northern North China are very cool at night, with the lowest temperature generally less than 20℃, and you have to change to a blanket when you sleep at night.

Specifically, from August 25 to 27, affected by rainfall, the weather in northern North China and the Northeast was relatively cool, and the temperature during sleep at night was generally around 15°C. Especially in northern Shanxi and central and western Inner Mongolia, the lowest temperature at night was only around 10°C, and autumn was getting stronger. In the northwest region and the Qinghai-Tibet Plateau, the temperature difference between day and night further increased, and the local temperature difference reached more than 15°C. For example, the lowest temperature in Lanzhou, Yinchuan and Urumqi was between 16 and 18°C, and in Xining it was even less than 10°C. It was very cool at night, and you needed to cover yourself with a quilt to prevent waking up from the cold.

In Huanghuai, Jianghuai, Jianghan and the eastern part of the southwest region, the temperature dropped significantly as the rain intensified, and the lowest temperature at night was generally around 20℃. In places like Sichuan, Chongqing, and Hubei, such temperatures feel a bit like early autumn, and you need to cover yourself with a thin blanket at night to sleep well.

Although we have entered the end of summer heat, the heat in southern Jiangnan and southern China has not decreased at all, and coupled with high humidity, some places feel like a sauna in midsummer. In large cities such as Fuzhou and Guangzhou, high temperatures frequently occur, and it is difficult to fall asleep at night. The lowest temperature is above 28℃, and air conditioning, fans and other cooling tools are needed to fall asleep.

China Weather Network kindly reminds that in the next three days, friends in the Jiangnan and South China areas will have to deal with the "summer heat siege" during the day and the challenge of "steaming and sleeping" at night. Although air conditioners and electric fans are great tools for cooling off, they can also make you sick if you blow directly at them. The wind speed should be reduced and the temperature should be adjusted properly. In addition, friends in the northwest, north, southwest and northeast regions should pay attention. As the night becomes cooler, thin blankets or quilts should be turned out in time to protect the stomach and other parts that are prone to colds to prevent colds.

Gentle rain and cool days make it easier to fall asleep

Have you noticed that different seasons or climates affect the depth of your sleep? Indeed, changes in temperature, humidity, precipitation, and atmospheric pressure can affect sleep, so understanding the weather conditions can help you get a better night's sleep.

Temperature plays an important role in the onset of sleep and circadian rhythms. Studies have shown that cool air in the surrounding environment allows people to enter deep sleep better. For rest, the ideal room temperature is between 16°C and 21°C, depending on personal preference, clothing and bedding.

Hot and humid air makes it difficult to fall asleep. Humidity and heat are not only physically uncomfortable, but also prevent the body from entering a deep sleep state, preventing the hormones for deep sleep from being fully released. The optimal humidity for sleep is between 40% and 65%. In addition to turning on the air conditioner and electric fan at night, opening windows for ventilation can also help drive away the humidity and heat and bring a good sleep.

Gentle rainfall can create a white noise effect, making the night seem calmer and helping with sleep. However, storms can also disrupt sleep, and lightning and thunder can make people feel anxious and difficult to fall asleep. It is recommended that when bad weather comes, it is best to close doors and windows, draw curtains, and create a relatively quiet environment.

More than 300 million people in my country have sleep problems. Unlock tips to help you sleep

Sleep problems have become a health issue that more and more people are concerned about. The 2021 National Health Insight Report shows that more than 300 million people in my country have sleep problems. Jiangxi, Guangxi and Hunan have become the regions most concerned about insomnia in the country, and first-tier cities such as Beijing and Shanghai, which have the greatest pressure, are undoubtedly on the list.

From the perspective of psychological factors, the dry and rainy autumn climate can easily make people irritable and depressed. Coupled with the interference of various pressures, autumn insomnia has become a problem for many people. In the cool autumn, the quilt is thin, and the night is long, how can you sleep well? The key is to "adjust".

① Adjust your diet: Increase your calcium and magnesium intake. Calcium deficiency may lead to insufficient or absent deep sleep. A high-magnesium diet can help adult women with sleep disorders get deep sleep and are less likely to wake up in the middle of the night. In addition, you should increase your intake of B vitamins and eat more foods that moisten the lungs and reduce dryness to prevent autumn dryness.

② Exercise: Exercise for half an hour every day. If you can only exercise at night, it is best to do it at least one hour before going to bed, and do not do exciting or competitive sports. You can choose yoga and other sports that can calm your mood. Taking a bath or listening to music after exercise can help relieve stress before going to bed. Soaking your feet before going to bed is also a good way to help you sleep.

③ Adjust your mood: Do not discuss controversial issues half an hour before going to bed, and keep your mood calm. Show your love, hug and say warm words to your family more often to reduce your worries and anxieties, relax and relieve stress in time, and keep a good mood.

④ Adjust the environment: Create a dark environment when sleeping. The lighting in the bedroom should be as dim and soft as possible to create a lazy atmosphere; keep computers, mobile phones and iPads away from the bedside as much as possible; you can also try wearing a steam eye mask, or using sleep aids such as sleep spray and aromatherapy essential oils to help you say goodbye to insomnia.

In addition, the summer heat has not yet ended, and the daytime is still hot. Although there is a cool breeze from time to time, the weather is unpredictable, and the temperature difference between morning and evening is large. People often feel tired and weak, which is the so-called "autumn fatigue". Sufficient sleep can cope with autumn fatigue. It is recommended that friends get 1 hour more sleep than usual. In short, the autumn coolness is diffused, and going to bed early and getting up early will make you feel refreshed. I wish you all sweet dreams every night. (Planning/Liu Jun Design/Luo Jiaxue Data Support/Shi Yan)