Navigating Summer Slumber: Strategies for Rest amid Warm Weather Conditions
Chillin' Out and Snoozing Through Hot Nights
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A sizzling summer night can be a real pain, especially if you live amidst the concrete mazes of skyscrapers, where air conditioning seems like a luxury meant for only a few. Sweating through the sheets, tossing and turning, on the brink of sleep... only to be awoken by nightmares. Waking up tired and grumpy the next morning? Here's how to beat the heat and enjoy a blissful sleep. We've delved into scientific research and consulted Dr. Iolanta Lyatyte, a neurologist, therapist, and author of "I Have a Brain" published by "Komsomolskaya Pravda", and Dr. Viktor Koss, a neurologist, manual therapist, and sports doc.
Why Can't You Sleep?
- High temperatures force blood vessels to expand, causing your heart rate to drop, reducing blood flow to the brain. This triggers hypoxia - a lack of oxygen. The brain perceives it as an emergency signal, making it tough to fall asleep. Also, folks who aren't active enough during the day, particularly the elderly, are more likely to suffer from summer insomnia.
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Medical research published in the journal Sleep Medicine Reviews reveals that the perfect temperature for sleeping is 16-18°C. If the bedroom is warmer than 25°C, sleep quality plummets, as the body can't cool down enough to reach deep sleep stages. Don't forget to count those long summer days as well - especially in regions with white nights - they can interfere with your sleep.
Making Your Bedroom Work for You
To take on the heat, experts recommend creating a comfy environment in your bedroom.
Temperature and Air Circulation.
Use an air conditioner, especially if it's a portable one. If you prefer a more natural approach, a fan will do the trick. Want a quick chill? Place a basin of ice near your fan.
Air Conditioner.
Though air conditioners cool the room, they don't ventilate it, so it's crucial to open windows and use mosquito nets every now and then - or else those pesky mosquitoes will disturb your shut-eye.
Thick Curtains.
If you're having trouble sleeping due to the heat, dark, thick curtains that allow no light in are a must for your bedroom. You can find this info on their labels under "blackout."
Thick curtains also help keep the room cooler by reducing heat build-up when you're awake. They could be a better option than sleep masks, which might take some time to get used to.
Bed.
Choose breathable bedding, like cotton or linen. In extreme heat, you can consider a cooling mattress or briefly freeze your sheets (put them in a bag in the freezer). Slightly damp sheets or a cool towel on your forehead and feet (or under your heels) can also help cool you down fast.
Flip side: don't overdo the wet and cold sheets, as your kidneys might not thank you for it.
Other Tips to Relax and Drift Off
Experts have shared some proven methods to make your body and mind ready for sleep, regardless of the weather.
- Take a warm shower (not hot) or a contrast one, one to two hours before bedtime. It helps reduce your body temperature.
- Lie on your back, with your legs raised against the wall for ten minutes. This position relaxes the body, but steer clear if you have high blood pressure.
- Ditch screens and opt for a calming paper book or an e-book reader without the harsh blue light.
- Avoid gadgets for 1.5-2 hours before bed. Screens emit light that stimulates the nervous system, making it tough to snooze.
- Self-massage: rub the area above your eyebrows, temples, and the back of your head in circular motions for 30-50 seconds. This helps relieve tiredness and calms your mind.
Incidentally
Nosebleeds Don't Indicate Dehydration
Heat can disturb your sleep. But how?
- Nightmares might be a sign of hypoxia - a lack of oxygen in the brain. Apart from heat, hypoxia's causes can include difficulties in blood supply to the brain and internal organs as a whole. So, stay on top of your health and have regular check-ups to monitor your heart, blood vessels, and neck.
Incidentally
Under Pressure
Weighted blankets have become popular lately. They have balls or metal plates built into them, recommended for people struggling to sleep due to anxiety.
- These blankets work on skin receptors, generating a pleasant feeling of heaviness. Deep sleep can occur under this pressure. But there are no particular health risks - as this technology has been used for a while to combat stress and anxiety. Listen to your body and decide if this method works for you. If unsure, consult a doctor.
FYI
Eating for Cooling Down
Fish for dinner and a salad for lunch: how to adapt your diet for the summer heat.
- The scientific findings highlight a link between high temperatures and sleep difficulties, as expanded blood vessels caused by heat can result in reduced blood flow to the brain and trigger hypoxia, leading to a struggle in falling asleep.
- To promote a peaceful sleep during hot nights, adopting health-and-wellness practices such as using air conditioners or fans, dark, thick curtains, and breathable bedding can help create a conducive environment for sleep, while implementing practices like taking warm showers, self-massage, and reading paper books can aid in relaxation and prepare the body for sleep.
