Scientists Share Ways to Sleep Peacefully Amid Heatwaves

Photo Credit: Siesto

Numerous issues are brought about by the intense heat in nations all over the world. Among others, the United States, the United Kingdom, India, and China have already witnessed the damage that extreme heat can bring to an economy. There have been several reports describing how the heat has hampered global energy production as well as farmers’ ability to produce enough items for export.

Since people are the ones most affected by the macro changes brought on by the heat, the issue is as personal as it gets. Consequently, many experience sleeping issues in addition to financial troubles.

Heat interferes with one’s sleep cycle, which is a harsh fact. Sometimes a person doesn’t sleep at all or wakes up soaked in perspiration.

For instance, temperatures in California hit all-time highs of up to 110 degrees Fahrenheit, or 43 degrees Celsius. Blackouts occur as a result of the pressure on the power grids. Wildfires also occur more frequently, which raises the temperature of the atmosphere. The reduction in Russia’s gas supply, which puts pressure on energy corporations to find alternate energy sources, is the most significant of all of them. As a result, the quantity of electricity that grids can now provide to communities is constrained.

Many hotels and homes are affected, leaving them without enough functional air conditioning equipment. As a result, a sizable population is demanding AC systems to provide cooler air. A central air system was not necessary for the UK in the past due to the country’s generally cooler climate.

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The rising temperatures, though, might make a big difference. Recent research by scientists indicates that extremely high temperatures are predicted for the area and will get worse as time goes by. According to experts’ forecasts, heat will become the norm by 2035.

Sleeping pattern is affected

In a scientific article released last Thursday, the research organization The Journal of Sleep Research stated that sleep is “a vital function necessary for adaptive physical and mental wellbeing” and offered some advice on how people may deal with the heat and sleep soundly in the sweltering weather.

The article states that between 60 and 67 degrees Fahrenheit, or 15.6 to 19.4 degrees Celsius, is the ideal room temperature for comfortable sleep. But how can people sleep well when heat waves happen more frequently?

According to studies, hotter nights induce alertness and less REM (Rapid Eye Movement). These elements are essential for nightly bodily rest and restoration.

Tips for sleeping soundly

1. Get plenty of water. The body uses water to control its temperature. Keeping hydrated might make the heat outside disappear. However, unless you want to spend the night in the bathroom, experts advise against drinking water an hour or two before bed.

According to Dr. Phyllis Zee, a neurology professor at Northwestern University in Chicago, eating smaller meals throughout the day may also be beneficial.

2. Dress comfortably in cotton. These kinds of fabrics are fantastic for allowing the wind to flow freely. Wearing synthetics that retain heat is not recommended.

3. Opening windows and using other forms of airflow should assist in cooling your room if, for some reason, the mornings are chilly. As soon as the temperature starts to increase, shut it off immediately.

4. If the heat does not abate, shut the curtains and shades.

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5. Don’t consume alcohol at night because it dehydrates your body and increases your risk of night sweats.

6. Reading or listening to music are examples of calming activities that can help your body wind down and get ready for bed.

7. Before going to bed, take a chilly shower or foot bath.

“Your body temperature lowers after you leave the shower or bath as your body adapts to the cooler environment. This drop in temperature prepares your body for sleep because our body temperature has a natural circadian rhythm – the body is primed to cool down when you lay down and warm up when you get up,” stated sleep specialist Dr. Raj Dasputa.

8. Find techniques to regulate your bedroom’s temperature, probably below 77 degrees Fahrenheit or 25 degrees Celsius.

“There are also fairly inexpensive ice cooling fans that can be placed near the bed. If you’re unable to keep the bedroom cool, sleeping temporarily on lower floors like the basement (if there is one) will be cooler.”

Source: CNN


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Chris Watson

Chris is a freelance writer, photographer and travel enthusiast.