In a press release from “Eurovaistinė”, pharmacist Mindaugas Rutalė advises on how to ensure good well-being and quality sleep during the summer.
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Essential elements are removed with sweat
During the warm season, lack of fluids, sweating, and consequently, electrolyte deficiency, can significantly contribute to poorer night’s rest. “Long-term deficiency of fluids and electrolytes, especially magnesium, contributes to worse nerve impulse transmission, and thus – poor sleep quality,” explains pharmacist M. Rutalė.
When the air temperature rises, we may feel a lack of energy due to increased sweating, during which the body loses magnesium. Magnesium deficiency in the body is indicated by various signs: poor sleep quality, leg cramps, heart palpitations, mood swings. Also increased irritability, sensitivity, or more frequent headaches.
“Magnesium in our body participates in the energy production process in cells. When it is deficient, the biochemical energy production process is disrupted, leading to fatigue and lack of energy,” emphasizes M. Rutalė.
B group vitamins play a similar role in the body. Like magnesium, they participate in energy production processes in cells, contribute to nerve impulse transmission and the formation of nerve sheaths.
How to feel more refreshed in summer?
When dry and hot weather begins, certain groups of people are the first to feel a lack of energy. “It is essential to mention older people who tend to spend more time outdoors when the weather warms up.
People who exercise, are physically active, and work outdoors and sweat profusely also feel a lack of energy. Heat can also worsen the quality of life for those suffering from chronic heart and vascular diseases,” adds M. Rutalė.
To feel more refreshed in summer, the pharmacist recommends sticking to a daily routine: waking up and preparing for sleep at a similar time, regardless of whether it’s a workday or a day off.
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“It is advisable to consume a similar amount of fluids daily, be outdoors until 11 AM and after 4 PM, choose easily digestible and wholesome food. If possible, you can take a contrast shower to become even more refreshed,” adds M. Rutalė.
Sleep routine is also important
On hot nights, to ensure quality sleep, it is recommended to ventilate the bedroom before bed, cover windows with curtains or blinds, choose light natural fiber sleepwear, take a lukewarm shower, and avoid blue light sources after lying down.
“Regarding food supplements, their use in summer is beneficial if other means fail to ensure quality night’s rest. Magnesium, other electrolytes, and B group preparations supplement the body with substances necessary for energy production, the cardiovascular system, and the nervous system,” explains M. Rutalė.
When choosing supplements, it is important to pay attention to the form of magnesium salt in a specific product, and to take B group vitamins as a complex, not individually. When using several supplements at once, it is necessary to check the ingredients and not exceed daily doses.
“If you have questions about which specific preparation to choose, I suggest consulting a pharmaceutical specialist or a doctor,” reminds M. Rutalė.
The pharmacist also warns not to ignore prolonged fatigue: if, after adjusting lifestyle habits, consuming enough fluids, and trying food supplements, the lack of energy persists, you should consult a doctor for an accurate diagnosis.
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