Following a heat wave that recently broke many temperature records in Europe, new episodes of heat wave are to be expected. Like every year, many people have difficulty getting to sleep during these periods.
Some studies have shown that there seems to be an ideal temperature for sleep. When the temperature is very high, on the other hand, it takes longer to fall asleep and once sleep is achieved, its quality is altered because it can be fragmented (awakenings or micro-awakenings).
In many parts of the world where it is always hot during the long summers, people are almost all equipped with air conditioners. However, this is not the case everywhere. It is also not always possible to have well air-conditioned rooms for various reasons and above all, it is better not to abuse it (the air conditioner). So here are some useful tips.
What you can do where you sleep
1. Do everything you can to prevent excessive heat buildup in your environment. During the day, close blinds or shutters to prevent sunlight from warming the room. Keep the windows closed if the outside temperature is much higher than the inside temperature. At night, if the temperature is lower outside than inside, open the windows.
2. [If you live in an apartment building, you can skip this point]. Remember that heat (hot air) travels from top to bottom, it rises. So if you live in a house with several floors, it is better to settle lower. So all you have to do is transfer your bedroom to a room on the ground floor, or sleep temporarily on the sofa...
3. In the worst case, in some parts of the world, people end up sleeping outside because it is simply not possible to cool their accommodation at night. If you find yourself in such a case, remember to protect yourself properly against mosquitoes and other insects.
4. This last point is probably the most critical in terms of security. Some people sleep in a motor vehicle and run the air conditioning. This can be very dangerous if the vehicle is not in motion, as there may be a buildup of carbon monoxide.
Before going to bed
1. A shower or bath before bed can help. Surprisingly, some people prefer to take hot showers and hot baths when the ambient temperature is very high. The problem with hot showers is that they increase the humidity, which could make things worse in your home.
2. For some people, spraying water with a mist maker or similar gadget that creates a fine mist may help.
Improve your sleep environment
1. Having light bedding adapted to the season as well as light pajamas (or not wearing any) are certainly conditions that should not be overlooked. In particular, there are pajamas made of materials that wick away sweat, which can greatly help. It is also advisable to opt for a quality mattress, which simply has the effect of optimizing comfort. Whether it's hot or cold, so it will help you get to sleep.
2. You can also use a fan as most people do, although it is generally advised to avoid sleeping with a fan.
If you wake up sweating and your sheets and pillowcases are damp, consider taking a quick shower and changing them.
Also read:Giant heat dome over Alaska threatens to break all temperature records!
Prepare for future heat waves
Remember that when you sweat a lot, you lose both water and electrolytes. This can be dangerous. Make sure you replenish it and don't get dehydrated. Avoid excessive and unprotected exposure to the sun. Indeed, sunburn will not help you in your quest for sleep.
All these tips should be supplemented with the following points/tips:
