In a heatwave, rising temperatures can seriously mess with your sleep quality and overall health. As temperatures soar, the luxury of a good night’s sleep can quickly become a distant dream. Heatwaves present a formidable challenge to achieving restful slumber, leaving many tossing and turning in discomfort. But what exactly makes it so difficult to catch those coveted Z’s during a heatwave?
Heatwaves and Sleep
First off, your body naturally cools down when it’s time to hit the hay, thanks to a release of melatonin. But if it’s too hot, this process gets messed up, making falling and staying asleep harder. Plus, hotter nights can mean more tossing and turning and less of that deep, restorative sleep.
High temperatures can lead to increased humidity, making it harder for sweat to evaporate from the skin. This can leave us feeling sticky and uncomfortable, exacerbating feelings of restlessness and making it challenging to find a comfortable sleeping position.
According to the National Sleep Foundation, room temperature plays a crucial role in sleep quality, with the ideal sleeping environment falling between 60-67°F (15-19°C). However, achieving this optimal temperature indoors can be challenging during heatwaves, especially for those without access to air conditioning or adequate ventilation.
And it’s not just your sleep that’s at risk. Heatwaves and climate changes can affect women’s health in a big way, from puberty to menopause. Pregnant women especially need to be careful during heatwaves, as studies show it could pose risks to both mom and baby.
Sleep Tips During Heatwaves
Plenty of tactics exist to beat the heat and promote quality sleep. By blending these strategies effectively, handling heatwaves becomes more manageable.
- Keep your bedroom temperature around 66 degrees if possible. If not, aim for 67-74 degrees as anything above can mess with your sleep.
- During heatwaves, a cool or lukewarm shower before bed can help you relax and cool down. A foot bath works too.
- Ventilators are great for cooling your bedroom. Use air conditioning sparingly, as temps below 63 can also disrupt sleep. Electric fans are a more energy-efficient option.
- In extreme heat, a quick spray of water can help cool you down and shorten awakenings caused by the heat, though more research is needed on its effectiveness.
- Stay hydrated during the day to regulate your temperature at night.
- Keep your house and bedroom cool and dark, especially if there are no cool periods during the day or night. Close your blinds and purchase blackout curtains to reduce sunlight indoors.
- If it cools down during the day, ventilate your space before bed and then close up once it gets warmer.
- Opt for light, cotton clothing to keep cool at night.
- Don’t try to compensate for a bad night’s sleep by going to bed earlier the next night. Wait until you’re sleepy.
- Short naps can help in extreme heat, but keep them to around 20 minutes and avoid taking them too late in the afternoon.
- Stick to a regular sleep schedule for better sleep quality.
- If you wake up early in the summer, don’t stay in bed awake. Get up and start your day with a walk or some reading.
- Create a cozy reading nook in your home for those times when you can’t sleep. Only head back to bed when you’re truly sleepy.
- Be mindful of alcohol’s effects on sleep during heatwaves. It disrupts deep sleep, dehydrates you, and increases sweating.
- Morning exercise can help combat daytime fatigue and keep your sleep schedule consistent.
When the heat is on, make sure to keep cool, stay hydrated, and try to create a comfortable sleep environment to keep those sweet dreams coming. As we grapple with the effects of climate change, finding ways to mitigate these sleep disruptions becomes increasingly crucial for our health and well-being. Connect with the Alaska Sleep Clinic for your free consultation today.
