How heat affects sleep and what to do to sleep better at night
High temperatures on hot nights make it harder to fall asleep and worsen sleep quality because the body cannot cool down sufficiently. Experts offer tips to improve sleep during heatwaves.
With the Midsummer holidays, Latvia has experienced a heatwave, and many people complain about difficulty falling asleep and fragile sleep. The reason is simple – before sleep, the body's temperature naturally needs to drop, but in hot weather and warm rooms this process is slower, so falling asleep takes longer. Even a few degrees difference can significantly impair sleep quality. Experts from the Sleep Foundation point out that heat not only disrupts falling asleep but also causes more frequent awakenings, more tossing and turning, and less time in deep sleep. Deep sleep is most important for body recovery, and its lack the next day can result in difficulty concentrating, faster fatigue, and a bad mood.
To improve sleep in hot weather, experts recommend airing the bedroom late in the evening or early in the morning when it is cooler outside. During the day, close curtains or blinds to keep rooms from heating up. Choose light bedding made of natural materials and take a lukewarm shower before going to bed – this helps the body release excess heat.
Experts also emphasize the importance of pre-sleep habits, which should be reviewed during hot weather. Before bedtime, avoid drinking large amounts of coffee or energy drinks in the afternoon, eating fatty, high-calorie meals late in the evening, intense exercise just before bedtime, drinking alcohol in hopes of falling asleep faster, or going to sleep in a hot, unventilated room.
