If the high temperatures of the summer we are in are keeping you up all night, don’t worry, you are not alone. Temperature has a huge impact on our sleep quality; because body temperature starts to drop while we sleep – the deeper we sleep, the lower our body temperature drops. Getting rid of the heat load we accumulate during the day is part of the process that allows us to sleep.
Sweating is one of the body’s ways of cooling; but for your sweating mechanism to really work, you need to have enough water in your body. That’s why you should be careful to drink plenty of water. Some people avoid drinking before going to bed in order not to wake up in the middle of the night with the need to go to the toilet; but no need to worry too much. Because this whole sweating process not only cools you down; At the same time, it will reduce your need for toilet.
Unfortunately, a shower with ice-cold water is not the best way to cool off. Although your body needs cooling, when your hands and feet get too cold quickly, your blood vessels constrict and trap heat. A warm, room temperature shower will open your blood vessels and help you get rid of the heat.
Use a fan – strategically. You can create circulation with cool air by placing it close to the floor or near the window.
Hot air rises. So sleep as close to the ground as possible. If you live in a multi-story home, try sleeping on the bottom floor or basement where the temperature is a few degrees cooler. Can’t get down? Sleeping on the floor can give you some relief.
Your pillow can be like a dream; but on super hot nights, your pillow is a saboteur. Thick mattresses tend to retain body heat. You probably won’t change your mattress for a few hot summer nights; but if you have a tendency to get hot while you sleep, consider this issue when choosing your next mattress. And if you’re going to try to sleep on the floor on hot nights, choose a thin pillow so your body heat can escape.
Yes, it’s pretty obvious; but still worth repeating. Because the wrong clothes to be worn while sleeping may be one of the reasons that determines waking up sweaty. Fabrics made of loose, light and natural materials are the choices that absorb sweat best.
If your schedule allows, schedule your training session a little earlier. There is plenty of evidence to suggest that regular exercise is great for sleep. However, exercising close to sleep – especially in hot and humid weather – increases body temperature even more. Therefore, the body needs to create a greater drop in ideal sleep temperature.
Associate Professor from Memorial Ankara Hospital, Department of Neurology. Dr. Funda Uysal Tan gave information about what should be considered for healthy sleep in hot weather.
Due to the summer heat, many people have problems with sleep. Turning around in bed, closing one’s eyes and trying to fall asleep negatively affects the work and social life of every individual. For a healthy and quality sleep, the body temperature, which is normally around 37, should decrease by 1-2 degrees during sleep. However, due to the high temperature and humidity in the summer months, the body temperature may not reach the ideal level. As a result, insomnia occurs.
Since sleep cannot be taken, distraction, fatigue and lack of concentration appear the next day. For this reason, job performance decreases and even the risk for traffic accidents increases. For this reason, necessary precautions should be taken about insomnia, and a specialist should be consulted if necessary.
- It is important to have a cool environment for a healthy sleep. If you are going to sleep in a place that gets a lot of sun, the curtains should be closed during the day.
- Before going to bed, the environment must be ventilated.
- People with a high sensitivity to heat can benefit from the cooling effect of the air conditioner and fan. However, it is important that the air conditioner is in sleep mode while sleeping, and that it is not directly exposed to this air.
- It is necessary to sleep on ergonomic beds that fully support the body.
- It is important to choose sheets, pillowcases and piques from cotton fabrics. Synthetic suits are not recommended as they will increase perspiration.
- Heavy, oily, hot and spicy dishes should not be preferred for dinner, light foods should be chosen. Eating and drinking should be stopped 3-4 hours before going to bed, and night snacks should be avoided.
- Heavy exercise should be avoided in the evening.
- The need to go to the toilet more often will interrupt sleep. Great attention should be paid to fluid consumption.
- Theophylline in tea can cause sleep disorders, and coffee can cause sleep deprivation with its caffeine content. Therefore, the use of tea, coffee, alcohol and cigarettes is not recommended as they impair sleep quality.
- Electronic devices should be kept away from the sleeping environment. There should be no television in the room, mobile phones should not be kept at the bedside, and should be turned off at night if possible.
Acıbadem Altunizade Hospital Chest Diseases and Sleep Disorders Specialist Prof. Dr. Çağlar Çuhadaroğlu stated that for a quality sleep, attention should be paid to 3 basic rules, which can be described as “Darkness, Coolness and Silence”.
The first condition for a quality sleep is to go to bed and wake up at the appropriate times for your biorhythm. Therefore, take care to go to bed when you are sleepy and to get up at the time you need to wake up.
Increasing temperatures and humidity cause sweating, and as a result, sleep is often interrupted. As we fall asleep, our body gradually cools down. Therefore, when the room is very cold, the body will suddenly become cold, and in a hot room, the body will not be able to cool completely. For this reason, the fact that the room is below 16 C and above 24 C makes it difficult to sleep. The ideal room temperature is between 20-22 degrees. You can benefit from air conditioners that do not directly hit the bed and do not make much noise to provide the ideal temperature. Another point to consider is the humidity of the room. Make sure that the humidity in your room is 40-50 percent.
Make it a habit to consume 2.5 liters of water during the day to fall asleep more easily. If possible, stop water consumption 1-2 hours before bedtime. In this way, you will be less thirsty at night and your need to get up to the toilet will decrease.
Take care to wear cotton pajamas or nightgowns that hold sweat and allow the skin to breathe. Likewise, make sure that your bedspreads are made of cotton.
Another point you should pay attention to for a quality sleep is to choose your bed according to your weight. Pillows should neither be too high nor too low. A pillow that does not cause neck problems and does not disturb sleep is the ideal one.
For a quality sleep, the air in your room should be clean in all seasons. Therefore, ventilate your room every day. Chest Diseases Specialist Prof. Dr. Çağlar Çuhadaroğlu also stated that you should be careful not to have too many dust particles in your room and continues: “Because excessive dust causes breathing difficulties during sleep and as a result, sleep quality deteriorates. Keep things that hold little dust in your room and make sure that the cabinets are closed. If you are using under the beds as storage, store your belongings in dustproof storage bags and clean your room frequently.”
It is stated that the presence of lavender flowers or dried flowers in the room relaxes the person and makes it easier to fall asleep.
Especially in summer, you need to eat dinner at least 4-5 hours before going to bed. Because going to bed with a full stomach disrupts the sleep structure as the digestion process continues. Also avoid fatty meals as they cause reflux. Chocolate and cocoa foods have stimulating properties, making it difficult to fall asleep. Caffeine-containing beverages such as tea, coffee, energy drinks and cola also cause poor quality sleep. Therefore, stop consuming such stimulants 2-3 hours before going to bed. Vegetable-based dinners will be a more suitable choice. Milk and yogurt make it easier to fall asleep. You can consume it 1-2 hours before going to bed. Herbal teas such as fennel, chamomile and valerian can also help you fall asleep. Although alcohol is thought to make it easier to fall asleep, studies have proven that it impairs sleep quality. Therefore, avoid alcohol consumption.
Sports such as walking and swimming help the body relax, thus laying the groundwork for a quality sleep. Heavy exercises such as long jogging and lifting weights stimulate the nervous system, which makes it difficult to fall asleep. Therefore, stop heavy exercises at least 3 hours before going to bed.
prof. Dr. Çağlar Çuhadaroğlu points out that you should not use artificial light sources such as mobile devices and televisions in your bed. Inappropriate light sources make it difficult to fall asleep. Also, do not watch TV or use a computer in your bedroom as it will cause you to wake up at night. Reading a book that relaxes your mind before going to bed will make it easier for you to fall asleep.
It is very important that you do not take sleeping pills without medical supervision. The reason for this is that sleep disorders are very diverse and their treatments are also different. If necessary, your doctor will arrange your treatment in a certain order (step treatment) and with close follow-up.
It is good to take a warm shower before going to bed. Warm water provides relaxation and lowers body temperature. Thanks to this effect, it makes it easier to fall asleep. Also, be careful that the water is not too cold or too hot, as it has a stimulating effect on the body and makes it difficult to sleep.