{"id":104348,"date":"2026-04-17T13:05:24","date_gmt":"2026-04-17T08:05:24","guid":{"rendered":"https:\/\/www.marham.pk/healthhub\/?p=104348"},"modified":"2026-04-17T13:05:24","modified_gmt":"2026-04-17T08:05:24","slug":"how-to-sleep-better","status":"publish","type":"post","link":"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/","title":{"rendered":"How to Sleep Better in Pakistani Summer Heat: 12 Science-Backed Tips"},"content":{"rendered":"<p>Tossing, turning, sweating through your sheets, and waking up exhausted \u2014 poor sleep in summer heat is something nearly every Pakistani deals with between May and September. When nighttime temperatures refuse to drop below 30\u00b0C and load-shedding kills the fan or AC, getting quality sleep feels impossible. Yet sleep is not a luxury \u2014 it is a biological necessity. Chronic sleep deprivation weakens your immune system, impairs concentration, raises blood pressure, and increases the risk of accidents. This guide shares 12 science-backed strategies to help you sleep better in Pakistani summer heat, even without 24\/7 electricity.<\/p>\n<p>The National Sleep Foundation recommends a bedroom temperature of 15\u201319\u00b0C for optimal sleep [Source: National Sleep Foundation, 2023]. In Pakistani summers, bedroom temperatures often exceed 35\u00b0C at night \u2014 more than double the ideal range.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#Why_Heat_Ruins_Your_Sleep\" >Why Heat Ruins Your Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#12_Tips_to_Sleep_Better_in_Summer\" >12 Tips to Sleep Better in Summer<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#1_Use_Cotton_Bedding_Only\" >1. Use Cotton Bedding Only<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#2_Take_a_Lukewarm_Shower_Before_Bed\" >2. Take a Lukewarm Shower Before Bed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#3_Freeze_Your_Water_Bottle\" >3. Freeze Your Water Bottle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#4_Use_a_Wet_Towel_Technique\" >4. Use a Wet Towel Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#5_Sleep_Low\" >5. Sleep Low<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#6_Limit_Screen_Time_Before_Bed\" >6. Limit Screen Time Before Bed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#7_Eat_Light_at_Dinner\" >7. Eat Light at Dinner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#8_Hydrate_But_Not_Too_Late\" >8. Hydrate, But Not Too Late<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#9_Use_a_Fan_Strategically\" >9. Use a Fan Strategically<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#10_Wear_Minimal_Loose_Clothing\" >10. Wear Minimal, Loose Clothing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#11_Block_Sunlight_During_the_Day\" >11. Block Sunlight During the Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#12_Maintain_a_Consistent_Sleep_Schedule\" >12. Maintain a Consistent Sleep Schedule<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#Load-Shedding_Sleep_Survival_Kit\" >Load-Shedding Sleep Survival Kit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#When_Poor_Sleep_Needs_Medical_Attention\" >When Poor Sleep Needs Medical Attention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#Is_sleeping_with_the_AC_on_all_night_bad_for_health\" >Is sleeping with the AC on all night bad for health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#Does_sleeping_on_the_rooftop_help\" >Does sleeping on the rooftop help?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#Can_I_take_melatonin_supplements_in_summer\" >Can I take melatonin supplements in summer?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#Why_do_I_feel_more_tired_in_summer_even_after_sleeping\" >Why do I feel more tired in summer even after sleeping?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-sleep-better\/#Sleep_Is_Not_Optional\" >Sleep Is Not Optional<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Why_Heat_Ruins_Your_Sleep\"><\/span>Why Heat Ruins Your Sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Your body&#8217;s core temperature naturally drops by about 1\u00b0C as you prepare for sleep. This drop signals the brain to release melatonin, the sleep hormone. When the room is hot, your body cannot cool down, melatonin production is delayed, and you spend more time in light sleep stages instead of deep, restorative sleep.<\/p>\n<p>In addition, sweating disrupts sleep by causing discomfort, itching, and frequent waking. Humidity makes it worse \u2014 sweat cannot evaporate efficiently in humid air, so your body stays hot even when it is trying to cool itself.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"12_Tips_to_Sleep_Better_in_Summer\"><\/span>12 Tips to Sleep Better in Summer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"1_Use_Cotton_Bedding_Only\"><\/span>1. Use Cotton Bedding Only<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Swap polyester and blended sheets for 100% cotton. Cotton is breathable, absorbs sweat, and allows air to circulate around your body. A light cotton chaddar is better than a thick comforter, even if you use AC.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Take_a_Lukewarm_Shower_Before_Bed\"><\/span>2. Take a Lukewarm Shower Before Bed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A lukewarm (not cold) shower 60\u201390 minutes before bed is one of the most effective cooling strategies. It dilates blood vessels near the skin surface, allowing heat to escape. Counterintuitively, a cold shower causes your body to generate heat afterward, making you feel hotter in bed.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Freeze_Your_Water_Bottle\"><\/span>3. Freeze Your Water Bottle<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Fill a regular water bottle, freeze it, and place it at your feet or next to your pillow. It acts as a personal cooling device without electricity. Wrap it in a thin cloth to prevent skin irritation.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/04\/how-to-sleep-better-in-pakistani-summer-content-1-1776412702.webp\" alt=\"3. Freeze Your Water Bottle\" \/><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"4_Use_a_Wet_Towel_Technique\"><\/span>4. Use a Wet Towel Technique<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hang a damp towel in front of a fan or open window. As air passes through the wet fabric, it cools down \u2014 a low-cost evaporative cooling method. You can also lightly dampen your bedsheet before lying down.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Sleep_Low\"><\/span>5. Sleep Low<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hot air rises. If load-shedding hits, sleep on a lower surface \u2014 a mat on the floor, a low charpai, or the ground floor of the house. The temperature difference between the floor and the bed can be 2\u20133\u00b0C.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Limit_Screen_Time_Before_Bed\"><\/span>6. Limit Screen Time Before Bed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Phone and laptop screens emit blue light that suppresses melatonin. In summer, your melatonin production is already delayed by heat. Adding screen exposure makes it worse. Put screens away 30\u201360 minutes before your target sleep time.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Eat_Light_at_Dinner\"><\/span>7. Eat Light at Dinner<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Heavy meals raise your core body temperature through digestion. Eat dinner at least 2\u20133 hours before bed and choose light options \u2014 daal, salad, yogurt, grilled chicken \u2014 instead of biryani or nihari.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Hydrate_But_Not_Too_Late\"><\/span>8. Hydrate, But Not Too Late<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Drink water throughout the evening but taper off 1\u20132 hours before bed to avoid waking up for bathroom trips. Dehydration disrupts sleep, but so does a full bladder.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Use_a_Fan_Strategically\"><\/span>9. Use a Fan Strategically<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Point the fan toward your body, not the ceiling. Place a bowl of ice in front of the fan to create a DIY cool breeze. If you have a ceiling fan, set it to rotate counterclockwise to push air downward.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/04\/how-to-sleep-better-in-pakistani-summer-content-2-1776412707.webp\" alt=\"9. Use a Fan Strategically\" \/><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"10_Wear_Minimal_Loose_Clothing\"><\/span>10. Wear Minimal, Loose Clothing<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Loose cotton shorts and a sleeveless shirt allow maximum airflow. Tight clothing traps heat and sweat against the skin. Some people sleep better with no clothing at all \u2014 the key is whatever allows your body to release heat.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Block_Sunlight_During_the_Day\"><\/span>11. Block Sunlight During the Day<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Rooms that absorb sunlight all day radiate heat at night. Close curtains or blinds during peak sun hours (10 a.m.\u20134 p.m.) to prevent your bedroom from becoming a heat trap. Reflective or blackout curtains are especially effective.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Maintain_a_Consistent_Sleep_Schedule\"><\/span>12. Maintain a Consistent Sleep Schedule<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Go to bed and wake up at the same time every day \u2014 even on weekends. A consistent schedule strengthens your circadian rhythm, making it easier to fall asleep even when conditions are not perfect. The body adapts remarkably well to routine.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Load-Shedding_Sleep_Survival_Kit\"><\/span>Load-Shedding Sleep Survival Kit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>A rechargeable portable fan (widely available in Pakistani markets)<\/li>\n<li>A frozen water bottle wrapped in cloth<\/li>\n<li>A spray bottle filled with cold water for misting your face and arms<\/li>\n<li>A cotton floor mat or charpai on the ground floor or rooftop (if safe)<\/li>\n<li>Mosquito net or repellent \u2014 essential if sleeping with windows open<\/li>\n<li>Earplugs if you are moving to a noisier room for better airflow<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"When_Poor_Sleep_Needs_Medical_Attention\"><\/span>When Poor Sleep Needs Medical Attention<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you are sleeping less than 5 hours a night consistently, waking up exhausted despite adequate opportunity to sleep, or if heat-related insomnia is affecting your work, mood, or health, it may be more than just the weather. Chronic insomnia, sleep apnea, and anxiety disorders all worsen in summer.<\/p>\n<ul>\n<li>Insomnia lasting more than 3 weeks despite good sleep habits<\/li>\n<li>Loud snoring with daytime fatigue (possible sleep apnea)<\/li>\n<li>Racing thoughts or anxiety that prevent sleep<\/li>\n<li>Dependence on sleeping pills<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.marham.pk/healthhub\/\">book an online consultation with a sleep specialist or general physician on Marham<\/a> if your sleep quality is consistently poor \u2014 the underlying cause may be treatable.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/04\/how-to-sleep-better-in-pakistani-summer-content-3-1776412711.webp\" alt=\"When Poor Sleep Needs Medical Attention\" \/><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span>Frequently Asked Questions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Is_sleeping_with_the_AC_on_all_night_bad_for_health\"><\/span>Is sleeping with the AC on all night bad for health?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>No, if maintained properly. Set the AC between 24\u201326\u00b0C (not below 20\u00b0C), clean the filters regularly, and keep a glass of water nearby since AC dries the air. Extremely cold AC settings can cause morning stiffness, sore throat, and dry eyes.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Does_sleeping_on_the_rooftop_help\"><\/span>Does sleeping on the rooftop help?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Rooftops are often cooler at night due to open-sky radiation cooling. However, use mosquito protection, ensure safety railings are present, and avoid rooftops during storms or high winds.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_take_melatonin_supplements_in_summer\"><\/span>Can I take melatonin supplements in summer?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Melatonin supplements are generally safe for short-term use but should not be a long-term solution. Consult your doctor before starting, especially if you take other medications.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Why_do_I_feel_more_tired_in_summer_even_after_sleeping\"><\/span>Why do I feel more tired in summer even after sleeping?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Heat reduces deep sleep stages. Even if you sleep 7\u20138 hours, poor sleep quality means your body does not fully recover. Following the tips above improves sleep depth, not just duration.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sleep_Is_Not_Optional\"><\/span>Sleep Is Not Optional<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Good sleep protects your heart, brain, immunity, and mood. Pakistani summers make it harder, but not impossible. Use cotton bedding, cool your body before bed, eat light, and create the best sleeping environment your resources allow. Your health depends on it.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tossing, turning, sweating through your sheets, and waking up exhausted \u2014 poor sleep in summer heat is something nearly every Pakistani deals with between May and September. When nighttime temperatures refuse to drop below 30\u00b0C and load-shedding kills the fan or AC, getting quality sleep feels impossible. Yet sleep is not a luxury \u2014 it<\/p>\n","protected":false},"author":6,"featured_media":104344,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[2],"tags":[8699,8648,8687],"class_list":["post-104348","post","type-post","status-publish","format-standard","has-post-thumbnail","placeholder-for-hentry","category-healthy-lifestyle","tag-anxiety","tag-blood-pressure","tag-causes"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/posts\/104348","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/comments?post=104348"}],"version-history":[{"count":2,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/posts\/104348\/revisions"}],"predecessor-version":[{"id":104371,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/posts\/104348\/revisions\/104371"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/media\/104344"}],"wp:attachment":[{"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/media?parent=104348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/categories?post=104348"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/tags?post=104348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}