I usually sleep btw midnight to 2am. Now I decided to sleep earlier and wake up earlier for health and better life style.

sleeping about at 10pm and waking up at 5-6am is my goal.

But the thing is rooms on 2nd floor are very hot during early night. Actually 2am is less hot or/and less air conditioning needed, thus better for falling asleep.

I am thinking painting white on roof and wall (room is north facing, yet wall is facing west. Not building on west side. very hot).

Do you have any good advice other than this? Also I would be grateful if you could share your strategy for better sleep.

Thanks in advance.

I don't know what to suggest to make your room cooler as it's quite obvious what's in my mind. I can only remind you that hot air rises which everyone should know as it's basic science so that explains why your room is hot during that time. Since you said after late nights your room will turn colder, have you ever considered setting a timer to switch off your air cond? Though by doing so, you need to switch on your stand fan all the time which is a good thing unless electricity is of concern.

If by 'better sleep', you mean good quality sleep, your mattress and pillow play a huge role in this, as long as you feel comfortable and very relaxed after you lay down, it's a good indicator to tell you they're suitable for you. And please make sure your water intake before sleep is less because you should avoid the need to pee at night as it's quite bad to wake up during deep sleep. This can be explained by the afternoon nap if you take a 10-mins nap, you will feel energetic, but if you take a 1-hour nap, you will feel drowsy.

If you mean easier to fall asleep, you should obviously avoid any kinds of light, especially blue light because if you don't notice, after looking at a blue light source compared to other lights with the same amount of time, phosphenes will stay longer when you stare at blue light source compared to the rest. Any light source will hinder the production of melatonin, so it makes you harder to get sleepy. I know it's hard to stop using your phone before sleep, so at least turn on the blue light filter with max settings and minimise the brightness if you haven't.

I couldn't think of more suggestions, perhaps you should ask more questions and I'll see if I could answer them?

Maybe consider getting those heat reducing sheets to place on windows? Otherwise, setting a timer that will switch your air con off automatically would be a good idea to cool the room earlier in the night

If you are not going to turn the air con on, then you have to train yourself fall asleep under hot condition.

Thank you so much for your answer. Very helpful.

I 100% agree with you about lights. Dimmer switch is a must. I wear anti blue light glasses during night. But also should I wear them during the day?

Ok, will use something like heat proof foil on windows. Thanks!

Thanks but my body is rather old. That might be a bit too difficult. aircon is a must especially during dry season if I want to sleep earlier.

I don't think it's an issue to wear them all day long as I'm doing it all the time and it doesn't affect my sleep at all. To be honest, I don't even wear glasses while I'm playing my phone on my bed before sleep Of course, I set the brightness to be the lowest and the blue light filter to the max. Though, this is partly due to the fact that my body is used to it already and there's a term for this which is the circadian rhythm.

This post has been edited by Yenactiet: Jun 12 2020, 05:18 PM

I see. Thanks. Circadian rhythm is a beautiful thing. I guess it is one of the most important things for us to live long with good health.

This post has been edited by Just2centslah: Jun 12 2020, 08:44 PM

I used to have trouble sleeping, but now my sleep cycle is much better and here is one of the thing I did.

Have a routine, time to go to bed and time to wake up.

So in your case, you want to sleep at 10pm and wake at about 6am. I suggest get ready for bed at about 9pm, and have a bedtime routine, turn off computer, brush teeth, pray, whatever, make it a routine.

Also set alarm to wake up, once you are used to waking at a certain hour, your body will automatically wake up without alarm. I usually wake up just a few minutes before my alarm ring.

For the issue of too hot to sleep, maybe a fan would help haha