ByJERUSALEM POST STAFF
As the summer heat intensifies, many people are finding it increasingly difficult to get a good night's sleep. Hot and humid nights can impair sleep, as the body cannot shed heat effectively, making it harder to drift off and stay asleep. "Hot temperatures can also directly interfere with our sleep by affecting how much slow-wave sleep we get during the night," said Dr. Greg Elder, associate director of Northumbria Sleep Research at Northumbria University.
Dr. Elder explains that our body temperature has its own circadian rhythm. "Normally our body begins to cool down as we head towards our bedtime, and this opens our 'sleep window', but hot temperatures can interfere with this." He further stated, "As humidity levels increase, the air temperature feels hotter," which can worsen sleep quality, especially during heatwaves when acclimatization is difficult.
"High temperatures can interfere with our brain activity during sleep, and also the way in which our brain cycles between different stages of sleep," Dr. Elder noted. Slow-wave sleep, or deep sleep, is crucial for growth, memory, and immune function. It is essential for the body to cool down to achieve comfort during sleep, especially when heat periods persist and temperatures hardly drop.
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To combat these challenges, experts offer several practical tips to improve sleep quality during hot nights. Dr. Elder advises, "Keep your bedroom at as close to 19°C as possible." He suggested, "Keep your bedroom as cool and dark as possible and avoid sleeping anywhere else other than your bed." Investing in blackout curtains or blinds can help prevent evening light from disrupting sleep.
Taking a cool or lukewarm shower before sleeping can help relax the body and lower temperature, preparing for better sleep. Wearing sleepwear that allows air circulation, such as light, breathable fabrics like cotton or linen, and using natural bed covers that absorb heat will help keep the body cooler.
James Wilson, known as The Sleep Geek, warns that some common tactics to stay cool while sleeping can make things worse. "When the temperature rises, some tips are spread that actually don't work at all," he stated. Wilson advises against placing sheets or pajamas in the refrigerator or using wet socks before sleep, explaining that these approaches add more humidity to the sleep environment, which will warm you up during the night. Instead, he suggests taking a lukewarm bath or shower before bed.
Using a fan or air conditioner to circulate air can help transfer heat from the body and prevent night sweats. Dr. Michael Gradisar shared tips on how to sleep better during extreme heat, including the necessity of cooling down the body for rest. "Immersing yourself in cool water will help lower the body's core temperature," he said.
Drinking plenty of water during the day helps keep the body balanced and prevents discomfort at night due to overheating. Avoiding spicy and fatty foods, alcohol, and caffeine before bedtime can also promote better sleep. Calming herbal teas, such as those with lemon balm or lavender, are better for falling asleep.
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Wearing socks to bed may seem counterintuitive in the heat, but it can actually help. Wearing socks warms the feet, causing blood vessels to dilate, which tells the body it's time for heat to move outwards, lowering overall temperature.
Sleeping with just a top sheet provides a breathable covering that feels cozy but not warm, which can be a solution in summer. If you find yourself awake for prolonged periods, Dr. Elder advises, "Avoid staying awake in your bed if you can't sleep. Get up if you can and only go back to bed when you feel sleepy."
Regular sleep schedules are important. Dr. Elder recommends, "Try to keep to your usual sleep and wake schedule—regular sleep timing tends to be associated with better sleep quality."
