How to fall asleep if the room is very hot? A doctor explains## Translation note: I"ve provided a direct translation of the title/question from Russian to English while maintaining the original structure.

Abnormal heat attacks: how Russians fight for healthy sleep on stuffy nights

The abnormal heat that has engulfed many regions of Russia has turned nighttime rest into a real ordeal for thousands of citizens. Temperature records are threatening sleep quality, forcing people to seek relief from stuffy nights. Associate Professor of the Department of Polyclinic Therapy at Pirogov University, Candidate of Medical Sciences Dmitry Karpenko revealed the mechanisms of heat's influence on sleep and shared effective methods to combat insomnia.

When the thermometer shows above 25-28°C, the human body faces serious difficulties in the process of natural cooling. Disruption of thermoregulation triggers a whole chain of negative reactions: the pulse quickens, melatonin production (the key sleep hormone) drops, and intense sweating leads to dehydration. These factors not only make it difficult to fall asleep but also cause interrupted sleep with frequent awakenings, after which a feeling of exhaustion remains in the morning.

The expert recommends a comprehensive approach to solving the problem. First of all, it is necessary to lower the temperature in the bedroom using ventilation, fans, or air conditioners. Cooling procedures before bed – a cool shower, a damp sheet, or a cold compress – will also help the body prepare for rest. It is important to choose light, breathable bedding made from natural materials, maintain water balance throughout the day (avoiding excessive drinking right before bedtime), and exclude the consumption of alcohol and caffeinated beverages.

If, despite all the measures taken, sleep quality remains unsatisfactory, the cause may be dehydration, overheating, or chronic insomnia – in these cases, consultation with a specialist is necessary. The key factor for healthy sleep during hot periods remains the prevention of overheating and creating a comfortable microclimate in the bedroom, which will allow for maintaining full-fledged night rest even on the hottest days.