Since heatwaves becoming more common, researchers from the European Insomnia Network recently looked into how changes in the temperature outside at night affect the body’s temperature and the quality of sleep.

They conducted a review of the literature, which was published with doi/10.1111/jsr.13704 in the Journal of Sleep Research, and found that environmental temperatures outside of what is considered thermally comfortable can significantly interfere with a person’s ability to fall asleep.

The authors point out that some people, including elderly people, kids, pregnant women, and those with psychiatric disorders, may be particularly vulnerable to the effects of heat waves on sleep.

In addition to this, they provide a number of coping strategies that have been developed from elements of cognitive behavioral therapy for insomnia.

5 Things You Can Do to Sleep in the Heat

• The bedroom should never be heated above 25 degrees Celsius (77°F); the ideal temperature is 19 degrees Celsius (66°F). If the environment is overly warm, sleep is believed to become less restorative and shallower. If at all feasible, switch to a fan in place of the air conditioner, advised corresponding author Ellemarije Altena, an associate professor at the University of Bordeaux in France.

• Taking a warm shower or foot bath can help you chill off and control your body temperature before bed.

• “Plan physical activities only in the morning, when it is cooler, and drink a lot of water during the day to help the body cool down during the night.”

• Alcohol both makes you thirstier and makes it hard to sleep, so don’t drink too many cold beers during heat waves.

• “Keep a regular sleep schedule as much as possible, particularly for children,” the authors recommend.

Source: doi/10.1111/jsr.13704

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