With recent heatwaves shattering temperature records across Europe, more intense episodes are on the horizon. As every summer, countless people struggle to fall asleep and stay asleep in the sweltering heat.
Sleep studies confirm an ideal temperature range for restful nights. High temperatures delay sleep onset and fragment sleep with frequent awakenings or micro-awakenings, reducing overall quality.
In perpetually hot regions, air conditioning is commonplace. Yet, it's not always feasible or advisable everywhere—overuse can lead to health issues or high costs. Here are practical, proven strategies to help you sleep better.
Optimize Your Sleeping Area
1. Block heat buildup during the day: Close blinds, shutters, or curtains to block sunlight. Keep windows shut if outdoor air is hotter than indoors. Open them at night if it's cooler outside.
2. [For apartment dwellers, skip this.] Hot air rises, so in multi-story homes, sleep on lower floors. Move to the ground floor or crash on the sofa temporarily.
3. In extreme cases, some sleep outdoors where it's cooler—but protect against mosquitoes and insects with proper netting or repellents.
4. Safety first: Never run a car's AC while sleeping inside if the engine's off; it risks deadly carbon monoxide buildup.
Pre-Bedtime Routines
1. Take a cool shower or bath to lower body temperature. (Skip hot ones—they raise humidity and worsen the mugginess.)
2. Use a mist sprayer for a refreshing fine water vapor on your skin.
Enhance Your Sleep Setup
1. Choose lightweight, breathable bedding and pajamas—or go without. Look for moisture-wicking fabrics. Invest in a quality mattress for superior comfort, hot or cold.
2. A fan provides relief for many, despite general advice against constant use.
If you wake up drenched, take a quick rinse and swap damp sheets or pillowcases.
Also read: Giant heat dome over Alaska threatens to break all temperature records!
Prepare for Ongoing Heatwaves
Heavy sweating depletes water and electrolytes—replenish to avoid dehydration risks. Limit unprotected sun exposure; sunburns sabotage sleep.
Complement with these essentials:
