health
How to get a good night’s sleep in hot weather
Avoid espresso martinis and wear the right pyjamas: experts give tips on how to sleep when it’s hot outside
TL;DR
- Worrying about sleep deprivation due to heat exacerbates the problem, leading to increased irritability and reduced coping abilities.
- The body attempts to cool itself by increasing blood flow to the skin and sweating, but high humidity can hinder this process.
- Core body temperature naturally drops at night to trigger melatonin production, a process disrupted by heat.
- Frustration from not sleeping activates the sympathetic nervous system, releasing adrenaline and prolonging wakefulness.
- If unable to sleep due to heat, get out of bed, cool down, and return only when feeling sleepy.
- Strategies to improve sleep include keeping the bedroom dark and cool, using light, breathable bedding (like cotton percale or linen), and wearing loose, breathable pajamas.
- Cooling methods like a damp towel on the neck or a frozen pillowcase can provide temporary relief.
- Minimize exposure to heat sources like bright lights and electronics before bed.
- Limit alcohol and caffeine intake, and avoid heavy meals close to bedtime to prevent dehydration and disrupted sleep.
- Schedule strenuous exercise for earlier in the day, as vigorous activity near bedtime can raise body temperature.
- Older adults, infants, and young children are more vulnerable to heat and require extra care.
- Seek emergency medical attention for symptoms of heatstroke, such as confusion, difficulty waking, or cessation of sweating.
- Accepting uncontrollable factors like the weather and avoiding anxiety can help prevent raising body temperature further.