HEATWAVE - THE SIMPLE TRICKS RECOMMENDED BY EXPERTS FOR A COOL BEDROOM AND BETTER SLEEP - Filenews 25/8
As the mercury rises, the harder it becomes for many to sleep. And it's not just about the discomfort caused by the heat. High temperature interferes with the very physiological mechanism by which the body prepares for sleep.
In an extensive article, the Guardian addressed sleep experts, who explain what happens to our body and suggest simple solutions for very hot nights. (The Guardian)
Why we can't sleep when it's hot
As Dr. Yi Cai, sleep specialist and director of sleep surgery at the New York-Presbyterian/Columbia University Irving Medical Center, explains, the body is constantly trying to keep its internal temperature constant. When it is hot, it increases blood flow to the skin and produces sweat to expel heat.
In conditions of extreme heat and especially when there is high humidity, this natural mechanism becomes less effective.
At the same time, according to sleep psychologist Janet Kennedy, body temperature normally drops during the night, a process linked to the body's preparation for sleep. When the environment remains too hot, this process becomes difficult.
And then a vicious circle is created: we spin, we look at the clock, we worry that the next day we will be exhausted and finally... we wake up even more.
Dr. Shelby Harris even points out that after several consecutive nights of poor sleep, mood can be affected, increasing irritability and reducing our ability to cope with daily stress.
Keep the heat out of the house
The first defense begins many hours before we go to bed.
Shutters, curtains or blinds should remain closed during the hours when the sun hits, especially in the bedroom. If at night the outside temperature drops, then we open the windows to create a stream of cool air.
If there is no air conditioner, experts even suggest temporarily moving to the coolest room in the house, usually on a lower floor. At the same time, we limit heat sources such as bright lights and electronic devices.
Cotton, linen and as little as possible
Heavy sheets have no place on very hot nights.
Lightweight and "breathable" fabrics, such as cotton and linen, make it easier to dissipate heat. The same goes for pyjamas: they should be wide and light or, as experts characteristically note, wear as few clothes as we feel comfortable wearing.
Wet towel and... Pillowcase in the freezer
Some of the old "remedies" seem to have a basis indeed.
A cool, damp towel on the neck or wrists can provide relief. Even placing the pillowcase in the freezer for a while can make the effort to fall asleep more pleasant.
These are, of course, temporary solutions and not a substitute for a really cool space when extreme temperatures prevail.
And a bowl of ice in front of the fan can provide local coolness, but without expecting it to work like an air conditioner and cool the entire room.
What to avoid before going to bed
Alcohol and caffeine are not good allies. They can interfere with deep sleep and cause awakenings in the middle of the night.
Caution is also needed in heavy meals, while hydration is essential in the heat, but without excessive amounts of water right before bedtime, as constant visits to the toilet will interrupt sleep.
It is also better to do intense exercise in the morning and not just before bedtime, as it can raise body temperature.
Greater attention to the elderly and children
Older people are more vulnerable because over the years the effectiveness of the body's thermoregulation decreases. Infants, young children and pets also need special care.
Experts recommend regular fluid intake – without always expecting to feel thirsty – light clothing and staying in cooler places.
Confusion, very high body temperature, difficulty waking up or stopping sweating despite intense heat can be signs of severe heat stress and require immediate medical attention. (The Guardian)
And most importantly: Don't chase sleep
Perhaps the most interesting advice from experts is psychological.
If we can't sleep because we're getting hot, there's no point in staying in bed irritated trying to force ourselves to fall asleep. Better to get up, cool off and come back when we feel sleepy again.
Because the more we get angry and anxious because we "need to sleep", the more the body is activated and the harder it is to fall asleep in the end.
huffposts.gr
