Economic Insider

How to Counter the Heat and Sleep Soundly at Night

The blazing heat causes a slew of issues for countries all around the world. The United Kingdom, the United States, India, and China, among others, have previously experienced the economic damage that severe heat can inflict. Reports have emerged describing how the heat has harmed countries’ energy output as well as farmers’ ability to produce an abundance of items for export.

Individuals are the most harmed by the macro changes triggered by the heat; therefore, the problem is as personal as it gets. As a result, in addition to financial issues, they have another challenge: sleeping.

The harsh fact is that heat disrupts one’s sleep rhythm. Sometimes people wake up soaked in sweat or do not sleep at all.

In California, for example, temperatures reached all-time peaks of 110 degrees Fahrenheit, or 43 degrees Celsius. Power grids are stressed, causing blackouts. Furthermore, wildfires are becoming more common, contributing to the heat in the atmosphere. The most significant of them is the reduction in Russia’s gas supplies, which forces energy corporations to seek new energy sources. As a result, grids are now limited in the quantity of electricity they can offer to communities.

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As a result of the situation, many hotels and families do not have enough functional air conditioning equipment, leading to a large number of individuals demanding cooler AC outputs. Because of the cooler temperatures in the UK, a central air system was not previously required.

However, rising temperatures may change everything. According to new scientific research, extreme temperatures are forecast in the region and will worsen over time. According to experts’ projections, heat will become the norm by 2035.

Sleep patterns could be altered by intense heat

According to the Study of Sleep Research, sleep is “a vital function necessary for adaptive physical and mental wellbeing.” In a journal released last Thursday, the research body disclosed several ideas that might help people cope with the heat and sleep successfully in the hot temperatures.

According to the journal, the optimal room temperature for a person to sleep comfortably is between 60 and 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius).

However, when heat waves become more often, how can people sleep peacefully? According to research, hotter nights induce alertness and diminish REM (Rapid Eye Movement). These elements are essential for bodily repair and rejuvenation every night.

How to sleep soundly amid heat

1. Drink plenty of water. Water aids the body in temperature regulation. Staying hydrated may help to mitigate the heat in the surroundings. However, doctors advise against drinking water an hour or two before bedtime unless you want to spend the night in the bathroom.

Dr. Phyllis Zee, a neurology professor at Northwestern University in Chicago, believes that eating lighter meals throughout the day may also be beneficial.

2. Wear comfortably in cotton. These types of fabrics allow for the unobstructed passage of wind. Wearing synthetics that can trap heat is not a good idea.

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3. Opening windows and other forms of airflow should assist cool your room if it is chilly in the morning for whatever reason. When the temperature begins to rise, quickly close it.

4. If the heat does not subside, close the curtains and shades.

5. Avoid consuming alcohol at night since it dehydrates your body and causes night sweats.

6. Calming tasks such as reading or listening to music can help your body relax and prep for sleep.

7. Before going to bed, take a cold shower or soak your feet in a warm bath.

“Your body temperature lowers after you leave the shower or bath as your body adapts to the cooler environment. This drop in temperature prepares your body for sleep because our body temperature has a natural circadian rhythm – the body is primed to cool down when you lay down and warm up when you get up,” said Dr. Raj Dasputa, a sleep specialist.

8. Find techniques to keep your bedroom temp below 77 degrees Fahrenheit or 25 degrees Celsius.

“There are also fairly inexpensive ice cooling fans that can be placed near the bed. If you’re unable to keep the bedroom cool, sleeping temporarily on lower floors like the basement (if there is one) will be cooler.