Summer heat not only causes discomfort during the day but also directly affects nighttime sleep. When the ambient temperature is maintained at a high level, the body has difficulty cooling down, a necessary condition to start and maintain sleep.
According to Dr. Arup Halder, pneumatician, CK Birla Hospital, CMRI, Kolkata (India), when it is still hot at night, the body cannot reduce heat effectively, leading to difficulty sleeping, easily waking up and not sleeping deeply. This condition, if prolonged, can cause body fatigue, reduce concentration and affect emotions.
In addition, high temperatures also increase the level of physiological stimulation and stress-related hormones. At that time, the body maintains a high activity state instead of switching to a resting state, making going to sleep more difficult.
Easily affected groups
Not everyone is affected the same way by hot weather. Some groups are at higher risk of sleep disorders.
People with mental health problems such as anxiety or depression are often more sensitive to temperature changes. Lack of sleep in this case can increase negative thoughts and reduce emotional control.
Elderly people, people with chronic diseases, people living in cramped spaces or working outdoors are also easily affected. When the heat lasts for many days, the body does not have enough time to recover, leading to a cycle between sleep deprivation and health decline.
How to improve sleep in hot weather
To limit the impact of high temperatures on sleep, you can adjust some lifestyle habits.
First of all, you should maintain a fixed sleep time every day and ensure appropriate sleep time. This helps the body stabilize its circadian rhythm and fall asleep more easily.
You should not overeat or leave your stomach too hungry before going to bed. Light, easy-to-digest meals will help the body feel more comfortable when resting.
The sleeping environment also plays an important role. The bedroom should be kept cool, limiting light and noise. Reducing the use of electronic devices before bed also helps improve sleep quality.
In addition, you should limit prolonged afternoon naps as they can affect nighttime sleep. Regular physical activity during the day helps the body fall asleep more easily, but you should avoid high-intensity exercise right before bedtime.
Finally, controlling stress is a necessary factor. Arranging work reasonably and spending relaxing time before bed can help the body transition to a more favorable resting state.
Notes
High temperatures can disrupt sleep and increase stress, especially noticeably in sensitive people or people with health problems. Adjusting sleep habits and environments helps improve sleep on hot sunny days.
