Hot weather not only tests a person’s physical endurance but can also impact mental health. If you often feel irritable, get angry easily, or feel down, do not take it lightly; you might be suffering from “emotional heatstroke.”
Prolonged high temperatures can not only make people feel irritable but also lead to poor sleep.
In this issue, “Xinjiang Famous Doctors’ Hall” invites Zhang Wenhui, director and chief physician of the Geriatric Psychiatry Department of the Xinjiang Mental Health Center (Urumqi Fourth People’s Hospital), to teach you how to reduce the impact of temperature on sleep and emotions.
Question
What is “emotional heatstroke”?
Answer
Emotional heatstroke is classified as a seasonal mood disorder, medically referred to as ‘summer seasonal affective disorder’, and presents in various clinical forms. When the following symptoms appear, it’s time to be alert.
Firstly, changes in mood manifest as irritability, confusion, easy anger, and forgetfulness.
Secondly, a low mood is characterized by a lack of interest in activities and a deficiency of enthusiasm towards family and friends.
Thirdly, abnormal behavior includes persistently repeating daily actions such as frequent bathing, washing one’s face, and handwashing, often accompanied by symptoms such as headaches, chest tightness, rapid heartbeat, and poor sleep.
Most elderly individuals have varying degrees of underlying health conditions; if emotional heatstroke occurs in older adults, it may progress from emotional issues to physical health problems, so extra caution is required. High temperatures and emotional fluctuations can easily lead to an accelerated heartbeat, elevated blood pressure, and a higher risk of cardiovascular diseases.
Question
In the sweltering summer, how can we cool down our emotions?
Answer
First, adjust your mental state and create a psychological air conditioner for yourself. When feeling unsettled, listen to soothing light music, or sit quietly to meditate on cool scenes such as forests, oceans, blue skies, and snow, which help lower psychological temperature.
Second, maintain a light diet, avoiding spicy, greasy, and cold foods. In summer, the body’s Yang energy tends to diminish, so it’s advisable to consume fresh fruits and vegetables that help cool down and quench thirst. Eating moderate amounts of duck and fish, which are high-protein foods, is recommended to nourish Yang energy; avoid consuming spicy and cold foods to protect the spleen and stomach.
Question
Can elderly people sleep with the air conditioning on at night?
Answer
Using air conditioning appropriately and maintaining a comfortable indoor temperature (recommended at 26-28 degrees Celsius) is very necessary.
Air conditioning not only provides a comfortable sleeping environment but also helps elderly individuals effectively regulate their body temperature, preventing heat-related illnesses and other health issues caused by high temperatures.
Question
How can we improve sleep quality?
Answer
· Hydrate before sleeping
Drinking water before bed can help with sleep and reduce the risk of conditions like cerebral thrombosis, especially for the elderly, who should not avoid drinking water out of fear of needing to get up at night. Drinking too much water before bed is not necessary; 100-200 milliliters is sufficient. If kidney disease or other conditions are present, follow medical advice to control water intake.
· Develop a sleep routine
Those with a regular sleep pattern are less affected by hot nights. Try to go to bed at the same time each night, including weekends, to establish a good biological clock.
· Avoid stimulating foods
Avoid strong tea and alcoholic beverages before bed, especially in hot environments, as their effects on sleep can be intensified.
· Be cautious with water temperature and duration while showering
Taking a hot shower 1-2 hours before bed can significantly improve sleep quality and just 10 minutes can greatly enhance overall sleep efficiency. However, if the water temperature is too high, it can cause nervous excitement and make it difficult to fall asleep. It’s recommended to keep the temperature around 37-39℃.
Reporter: Li Hua
Initial Review: Ba Ligen Final Review: Xu Hongtao Final Edit: Li Gang
