12 Jul , 21:15
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Hot sleepless nights: Pirogov University doctor reveals secrets of comfortable rest during abnormal heat
Why is it difficult to fall asleep in the heat? When the air temperature exceeds 25-28°C, our body experiences real stress - thermoregulation is disrupted, the body cannot achieve the cooling necessary for deep sleep. Pulse quickens, sleep becomes shallow, and increased sweating without proper fluid replenishment leads to dehydration. Moreover, high temperature suppresses the production of melatonin - a key sleep hormone that is best synthesized in cool conditions.
How to help yourself fall asleep on a hot night?
Lower the room temperature. Ventilation - if it's not noisy outside, open windows at night, from 10:00 PM to 5:00 AM, when the air is fresher. Of course, air conditioners and fans help. If you don't have an air conditioner, place bottles with ice in front of the fan or hang a wet cloth.
During the day, you can use darkening - blinds, mirror film applied to glass, and even just thick curtains on windows will help avoid heating from the sun.
You can temporarily move to sleep on the floor - warm air rises, while cool air from an open window descends.
Use the "feet in cold" method - dip your feet in a basin with cool water for 5-10 minutes before bed. You can also refresh yourself with a shower - some find a cool shower helpful, others prefer a warm one.
Three-part breathing (used in yoga practices) will help calm down before sleep. Breathe as follows: slow inhale - 4 seconds, hold breath - 7 seconds, slow calm exhale - 8 seconds. This breathing helps to concentrate and calms the nervous system.
