In Spain we recently left one of the heat waves earliest on record. But it is still early. This has only just begun and, as in so many other places in the northern hemisphere, we still have a few months of sweating ahead of us. And that’s especially annoying at night. In fact, according to a study recently published by scientists at the University of Copenhagen, climate change will end up robbing us of between 50 and 58 hours of sleep per year. Logically, the most comprehensive solution is combat climate change. But in the meantime, it doesn’t hurt to meet some tips for sleeping despite high temperatures.
And the fact is that the heat does much more than make us uncomfortable. In 2019, scientists from the North China Electric Power University they studied how heat influences the quality of people’s sleep. Thus, they saw that, for example, changes in body temperature alter the sleep-wake cycles typical of Cardiac rhtymspreventing us from sleeping when it touches. This is because these cycles are not only governed by the hours of light-darkness. They are also related to other parameters such as body temperature, which generally drops at night. But in times of intense heat everything is more complicated.
For all this, if we want to fall asleep in summer we must try to take measures that, oddly enough, start during the day. It is not about getting into bed and trying to beat the heat, but about working so that at that moment there is not too much heat to fight. It’s hard, but there are some tricks.
Control the blinds during the day
ventilate the rooms during the day is important. It has always been, although awareness has grown during the coronavirus years. But in summer it is not worth any time to ventilate. We can open the windows, yes, but if we also raise the Blinds we should avoid the hours when the sun shines on them.
And it is that, although it may not seem like it, that heat accumulates in the room and remains until night. In fact, according to statements to New Scientist from teacher Roland Ennosfrom the University of Hull (UK), “keeping sunlight out prevents about 800 watts per square meter from entering through windows”.
Thus, at bedtime our room will not be so warm and we will be able to fall asleep better. And even more so if, as is logical, we use light pajamas and bedding.
Hydrate well to sleep better, but be careful when you do it
To beat the heat it is important hydrate well. It may seem obvious, but it is worth remembering.
Now, there are two things that we must take into account when it comes to hydrating ourselves. One is that it’s not just about drinking water. In fact, It’s not just about drinking fluids. We can also hydrate by eating foods that are very rich in water, such as the watermelon that is so popular at this time of year.
But, be that as it may, we should not hydrate too much just before bed. This could make us frequent trips to the bathroompreventing us from falling asleep.
In fact, Ana Fernandez Arcoscoordinator of the Sleep Study Group of the Spanish Society of Neurology, recently explained to hypertextual which is one of the reasons why they are discouraged infusions to sleep. In addition to the fact that its effectiveness is not proven, it means drinking more fluids just before going to bed and this can be counterproductive.
Beware of the heat of digestion
Generally, to sleep better it is recommended don’t eat just before bed and also avoid heavy meals. This is applicable at any time of the year. However, it is an even better tip in summer.
The reason is that during digestion a large amount of energy is released in the form of heat, increasing our body temperature. We already have enough with the environmental heat, to have a little more because of what we eat. Therefore, it is important to avoid heavy meals to fall asleep.
In addition, you have to choose food and drinks well. It is obvious that you have to avoid caffeine, but also alcoholas it promotes dehydration and, while it will help us fall into the arms of Morpheus quickly, it can also sponsor a large number of nocturnal awakenings.
These are all very simple tips, but ones that we sometimes forget about. And it is that in summer we must take even more measures if we want rest at night. Because heat and sleep don’t get along, but with a little care we can try to get them to marry enough so that the months ahead of us don’t turn into nightly torture.