SLEEPING WHEN IT IS BLISTERING HOT

Tips from

Dr Meir Kryger

Author of “A Woman’s Guide to Sleep Disorders”

WWW.guidetosleep.com

 

 

Many parts of the world are experiencing heat waves, and for the first time many people are having trouble sleeping because it is just too hot.

 

Research has shown that there seems to be an ideal temperature for sleep and when this temperature is very high, it takes longer to fall asleep, and once sleep is achieved, it is broken up or fragmented and there is less dreaming.

 

In many parts of the world where it is always hot in the summer, people will often have air conditioning in their dwellings. However, with extreme heat waves, electrical power often goes down because of increased demand.

 

Here are some helpful tips.

 

What you can do about where you sleep:

 

  1. Do whatever you can to prevent excessive heat build-up in your dwelling. During the daytime use blinds to keep out sunlight and keep the windows closed if the temperature outside is much hotter than inside. At night time, if the temperature is less outside than inside, open your windows.
  2. Remember that heat rises. So if you are living in a multiple story dwelling the lower you are the cooler it will be.
  3. If there is absolutely nothing you can do to cool off your dwelling, consider asking friends or relations who have a cooler dwelling or who live in a cooler place, whether you can stay with them for a few nights. They will understand.
  4. If worse comes to worse, in some parts of the world people end up sleeping outdoors because it is simply not possible to cool off their dwellings at night.
  5. Some communities may have cooling centres in schools or public places that are air-conditioned.
  6. This is important! Some people will sleep in a motor vehicle and have the air conditioning running and the motor vehicle running. This can be very dangerous if the vehicle is not moving, because there may be a build-up of carbon monoxide.

 

What you can do before going to bed:

 

  1. Water is a great cooling agent. Showers and baths before bed may help.  Strangely enough, some people do better taking hot showers and hot baths when the room temperature is very high. The problem of course with hot showers is that they increase the humidity, which could make things worse.
  2. Some people have found that being sprayed by a plant mister or gadget that creates a fine mist may help.

 

What you can in your sleep environment:

 

  1. Light bedclothes and light pyjamas or no pyjamas are certainly an important option. There are pyjamas made from materials that wick away sweat might be very helpful. Such nightclothes are available and helpful for example in women who are having hot flashes during sleep, who sweat a great deal. Such materials include CoolMax ®.
  2. Some people find that a fan in the room may help.
  3. If you wake up and you are sweaty and your sheets and pillow cases are wet consider taking a brief shower and change the bed clothes.

 

Air conditioning:

 

  1. Since it is getting hotter and hotter, it might be time to invest in some air conditioning units. In many places, room air conditioners are reasonably priced. They are usually hard to find during a heat wave.
  2. If you are going to purchase one, make sure that you obtain the right size. For a small room you don’t need a huge air conditioner. Ask the vendor how to calculate what size air conditioner you need. Remember that if you use a room air conditioner, that it is best to seal the room from the remainder of the house. Offer to share your air conditioned place with others.

 

 Protect your health:

 

  1. Avoid excessive and unprotected sun exposure. Sunburn will add to your misery in trying to sleep when it is hot.
  2. Remember that the body sweats in order to try to cool off and when you sweat a great deal, you lose both water and electrolytes. This can be dangerous. Make sure that you replenish both and do not become dehydrated.
  3. Recognize heat stroke (hyperthermia) in yourself and others. Danger signs include: stopping of sweating, being flushed, altered brain function (e.g. confusion, being inappropriately sleepy, and difficulty in becoming “alert”. This is a medical emergency; seek help!

 

Protect the health of others (children, the elderly and others who need help):

 

  1. Infants and children may develop hyperthermia. Lethargy, difficulty in arousing them may be symptoms of hyperthermia. The very young may develop seizures when their body temperature is too high. Make sure they receive the fluids and nutrients. Hyperthermia is a medical emergency.
  2. Older people and others who may have difficulty caring for themselves may need help during such heat waves. With the confusion that may be present, such people may not be able to do what they need to do to try to keep cool and take in the fluids they need. Remember friends and relatives and others who might need help.