Summer insomnia is a common phenomenon. Our body is designed in such a way that in order to fall asleep, the body temperature must drop. Coolness promotes deep and full sleep. If the air temperature exceeds 28 degrees, any room without air conditioning overheats and does not have time to cool down by night. And in a hot room it is difficult to fall asleep and almost impossible to sleep soundly. What can you do to help yourself?
Why do we sleep worse in summer and heat?
According to scientists, the heart and circulatory system work at their limits in the heat: pumping blood to cool the extremities. This can worsen overall well-being (1).
Another important fact: during the REM sleep phase (a few minutes every 1.5 hours), our sweating mechanism switches off. Namely, sweat performs the function of “climate control” in the body (2). Every hour and a half, the body switches off the temperature regulation function and becomes less resistant to high external temperatures. Because of this, superficial sleep alternates with periods of wakefulness, a person can wake up up to five times during the night, and in the morning he feels exhausted.
In addition to the heat, daylight hours are longer in summer. And darkness is important for falling asleep and producing melatonin. If the bedroom is not only hot and stuffy, but also light, then you can’t count on a deep sleep. And if you managed to fall asleep quickly in the evening, the early dawn can wake you up even before the alarm goes off.
How to Sleep in the Heat: Expert Advice
The ideal option is to install an air conditioner at home. With its help, you can create an optimal microclimate, live peacefully, sleep, and enjoy the summer. If you don’t have an air conditioner yet, we recommend cooling down and creating comfort in other accessible ways.
Here are some life hacks.
- Check that all heat sources are turned off: heated towel rails, heated floors.
- Limit heat and bright light from outside. If your windows face the sunny side, you can hide from the scorching rays behind thick curtains or light-proof screens. Create artificial darkness as the evening approaches.
- Ventilate the room. Open the windows all night, arrange cross ventilation. The more air in the bedroom, the better you will feel and the easier it will be to fall asleep.
- Choose bed linen made of natural fabrics. Cotton and linen create a feeling of coolness on the surface of the body. If you are “hot from the bed”, despite natural linen, pay attention to the upholstery of the mattress or the protective cover put on it. Perhaps the upholstery is made of synthetics or the waterproof cover does not breathe at all. In this case, it is worth adding a thick topper (pad) made of natural fabrics to the mattress – it will not allow the synthetic mattress to heat you from below.
- Now the most non-obvious advice. A few minutes before bedtime, you need to take a hot (not warm, but hot) shower for five to seven minutes. You will artificially overheat, and in response to this effect, thermoregulation mechanisms will actively start, which will begin to bring the temperature to normal. The body temperature will drop about half a degree lower than usual. This is enough to initiate the process of sleep onset.
Summer sleep can be disturbed by seasonal factors. First of all, these are heat and early sunrises. Light affects the retina of the eye even through closed eyelids, signaling the brain that morning has come. But if sunrises wake you up earlier than usual, and you feel good during the day, you should not try to artificially prolong your sleep. A slight physiological decrease in the need for sleep in the summer is normal.
Another thing is abnormal heat. It is important to understand that heat is not just discomfort. Usually, before going to bed, the body temperature drops, which starts other processes associated with falling asleep. Heat prevents the internal temperature from falling, delays it, so in the summer we may have problems falling asleep. You need to do everything in your power to sleep soundly and get a good night's sleep despite the weather. And if not everyone can solve the issue of air conditioning, then a hot shower before bed is a generally available option.
