Discover how heatwaves affect your sleep and tips to stay cool at night on Meri Sehat. Sleep better despite the heat.

Tossing and Turning? Blame It On The Heatwave

If you’ve found yourself unable to sleep this summer, you’re not alone..

Introduction

<p>Heatwaves are becoming increasingly common due to climate change, and their impact extends beyond mere discomfort during the day. They can significantly disrupt your sleep, leading to a cascade of negative effects on your health.<br />
&nbsp;</p>

Understanding how temperature affects sleep

<p>Our bodies follow a natural circadian rhythm, which regulates our sleep-wake cycles besides other physiological processes. One critical aspect of this rhythm is a drop in body temperature, which signals to your brain that it&#39;s time to sleep. Normally, your body temperature decreases by about 0.5-1&deg;C (1-2&deg;F) at night to facilitate sleep.<sup><a href="#accordion">[1]</a></sup> This decrease in temperature aids in the production of melatonin, the hormone that regulates sleep.</p>

<p>When external temperatures remain high, especially during heatwaves, this natural cooling process is disrupted. As a result, it becomes difficult for you to fall and stay asleep.<br />
&nbsp;</p>

<p>When your body is unable to reach the ideal temperature for sleep, you may experience:<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Difficulty Falling Asleep</strong></h5>
	</li>
</ul>

<p>High temperatures make it hard for your body to initiate the cooling process required to fall asleep. The discomfort from excessive heat can keep you tossing and turning for hours.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Frequent Awakenings</strong></h5>
	</li>
</ul>

<p>Even if you manage to fall asleep, the heat can cause you to wake up multiple times during the night. These interruptions prevent you from reaching the deeper stages of sleep, which are crucial for restorative rest.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Reduced REM Sleep</strong></h5>
	</li>
</ul>

<p>Rapid eye movement (REM) sleep is a crucial stage associated with dreaming and cognitive functions such as memory and learning. Studies have shown that heat can reduce the duration and quality of REM sleep.<sup><a href="#accordion">[2]</a></sup><br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Increased Risk Of Sleep Disorders</strong></h5>
	</li>
</ul>

<p>Prolonged exposure to high temperatures at night can contribute to the development of sleep disorders such as insomnia. Moreover, people with pre-existing conditions like <a href="https://merisehat.pk/article/i-cant-sleep-is-it-because-of-my-allergies">sleep </a>apnea may find their symptoms worsening during heatwaves.<br />
&nbsp;</p>

<p>Lack of quality sleep can have several immediate and long-term health consequences, including:<sup><a href="#accordion">[3]</a></sup><br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Cognitive Impairment</strong></h5>
	</li>
</ul>

<p>Poor sleep affects your ability to think clearly or make decisions. This leads to decreased productivity and a higher risk of accidents.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Mood Changes</strong></h5>
	</li>
</ul>

<p>Sleep deprivation is linked to irritability, anxiety, and depression. These effects can be amplified during a heatwave, negatively impacting your overall well-being.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Physical Health</strong></h5>
	</li>
</ul>

<p>Chronic sleep deprivation can weaken the immune system, increase the risk of cardiovascular diseases, and exacerbate existing health conditions such as diabetes and hypertension.<br />
&nbsp;</p>

<ul>
	<li>
	<h5><strong>Dehydration</strong></h5>
	</li>
</ul>

<p>Heatwaves often lead to increased sweating, which can cause dehydration. Dehydration itself can disrupt sleep and create a vicious cycle of poor rest and further dehydration.<br />
&nbsp;</p>

<p>Here&rsquo;s how you can beat the heat and get better sleep:</p>

<ol>
	<li>Keep your bedroom cool.</li>
	<li>If you&rsquo;re wondering how to sleep in hot weather without AC, then here&rsquo;s one trick &ndash; avoid heavy blankets. Switch to lightweight, breathable bedding made from natural fibers like cotton.</li>
	<li>Drink plenty of water throughout the day, but avoid large amounts right before bed to prevent waking up to use the bathroom.</li>
	<li>Cooling down by taking a shower before bed can help lower your body temperature and make it easier to fall asleep.</li>
	<li>Regularizing your sleep and wake-up times reinforces your circadian rhythm, helping you fall asleep faster and wake up more refreshed.</li>
	<li>Avoid exercise or using electronic devices right before bed. These activities can increase your body temperature, making it more difficult to cool down.<br />
	&nbsp;</li>
</ol>

Conclusion

<p>Heatwaves are more than just an uncomfortable weather phenomenon &mdash; they pose a real threat to your sleep and overall health. By understanding how heat affects your sleep and taking proactive measures to create a cooler sleep environment, you can get the restful sleep you need.<br />
&nbsp;</p>

Key Takeaways

<ul>
	<li>Our body temperature naturally drops by 1-2&deg;F (0.5-1&deg;C) at night to facilitate sleep.</li>
	<li>High external temperatures during heatwaves disrupt this cooling process, making it hard to fall and stay asleep.</li>
	<li>Consequently, poor sleep due to heatwaves leads to cognitive impairment, mood changes, dehydration, and a weak immune system.</li>
	<li>Cooling your sleep environment and maintaining good sleep hygiene can help reinforce your circadian rhythm and ensure restful sleep.</li>
</ul>

[1] Sleep: What happens to body temperature, brain activity, and breathing. WebMD. Accessed July 8, 2024.

[2] Zheng G, Li K, Wang Y. The Effects of High-Temperature Weather on Human Sleep Quality and Appetite. Int J Environ Res Public Health. 2019;16(2):270. Published 2019 Jan 18.

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