how to sleep in the heat

in California, temperature in the 110s (Fahrenheit) is setting records and pushing the state’s power grid to breaking point. Recurring heatwaves are plaguing both residents and tourists across the UK and Europe. cause wildfires and promote drought — At the same time, Europe suffers energy shortages due to Russian restrictions Regarding the supply of natural gas to the region.

Many homes and hotels in the area do not have air conditioning, leaving people unaccustomed to extreme heat unsure how to cope. Historically, there was no need for Central Air in much of Britain and the rest of the world. Europe — High temperatures were not the norm. It may change forever, according to a recent analysis We predicted that by 2035, severe temperatures in the region would become the norm.

Not only is the sun unbearable, but the nighttime temperatures have not dropped.a study in february Between 1979 and 2003, ‘burnable’ nights increased by an average of 36% per year.

To get the best quality sleep, experts have long recommended sleeping in a cool room—60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) is best. ?

Tips for sleeping in the heat

According to the review’s team of experts from the European Insomnia Network, learning how to better manage sleep problems during heatwaves could limit the negative health effects.

Here are some key tips from the review, as well as suggestions from US sleep experts not involved with this publication.

1) Stay hydrated. Drinking plenty of water during the day helps your body better regulate your body temperature at night.

But don’t drink alcohol an hour or two before bed. Otherwise, you’ll wake up in the middle of the night to go to the bathroom. at the University of Southern California. Instead, “try sucking on an ice cube before bed.”

Phyllis Zee, Ph.D., director of sleep medicine and professor of neurology, says eating light meals during the day can help as well. at Northwestern University Feinberg School of Medicine in Chicago.

2) Choose loose cotton clothing. Avoid synthetic fabrics that trap heat close to your skin.

3) If you are lucky enough to have a cooler part of the day, open the windows and doors and turn on the fan to ventilate the bedroom and close it when the temperature rises.

4) If you can’t escape the heat, close the blinds, pull out the window shades, and do what you can to “keep your home and bedrooms as cool and dark as possible day and night.”

5) Avoid alcohol in the evening. Alcohol dehydrates the body and causes night sweats.

6) For you and your child, “Set aside an hour or more before bedtime for calming activities such as reading a book, listening to a story or music. and help you relax,” the review added.

7) Take a lukewarm or cold (but not cold) shower or foot bath before hitting that hot bag. how does that happen?

“After you get out of the shower or bath, your body temperature will drop as it adapts to the cooler environment,” says Daspata. “Our body temperature has a natural circadian rhythm, so a drop in body temperature prepares us for sleep.

8) Do your best to keep your bedroom below 77 degrees Fahrenheit (25 degrees Celsius) if possible. To do so, try using ceiling fans, floor fans, and bedside fans that “use up to 50 times less power” than air conditioners,” says the review.

“We also have ice cooling fans that are fairly inexpensive and can be placed nearby. “If you can’t keep your bedroom cool, temporarily sleeping on a lower floor like a basement (if you have one) can help.”

Hints aside, the health effects of people accustomed to warmer weather have not been well studied, says psychiatrist Baan, an expert in sleep medicine at the Mayo Clinic’s Center for Sleep Medicine in Rochester, Minnesota. Dr. Nu Prakash Khora said:

Studying people who live in hot countries and have adapted to hot climates would also be helpful, Korra said: adaptations used in those cultures that have lived in much hotter climates for centuries. You can learn a lot about means. “