High temperatures can become a real challenge in ensuring a good night’s sleep. As hot flashes become more frequent, sleep quality can be severely compromised, affecting not only nighttime rest but also overall well-being.
It is essential to understand that. It can impact mental health, concentration and even the ability to make decisions. Therefore, exploring practices that promote and improve the quality of rest is crucial.
With expert tips, it is possible to transform the nighttime environment into a more pleasant place conducive to restful sleep. Check out some!
The influence of heat on sleep quality
Excessive heat can compromise health, resulting in frequent awakenings and a feeling of tiredness when waking up. Eline Barbosa, neurologist and sleep specialist, states: “excessive heat can make sleep more superficial and, therefore, lead to a feeling of tiredness when waking up (non-refreshing sleep)”.
Heat waves can make it difficult to sleep and increase respiratory problems due to dry air. This means that an inadequate environment can negatively impact the quality of sleep, making it essential to create favorable conditions for efficient rest.
Sleep hygiene practices in hot environments
To ensure restful sleep in high temperatures, some practices are essential. Neurologist and sleep specialist Cassio Lacerda, from Moriah hospital, suggests keeping the room well ventilated and wearing light, cool clothes, preferably made from breathable materials, such as cotton.
“Taking a cold or slightly warm bath before bed helps to lower body temperature”, he recommends. Additionally, avoiding caffeine and heavy meals before bed can make the transition to deeper sleep easier.
Immediate strategies for hot nights
In the search for a more comfortable sleep on hot nights, small changes in the environment and habits can make a big difference. Such as bedding made from light and breathable fabrics, already mentioned by the specialist, in addition to keeping the lighting low in the moments before bedtime.
“Using fans or humidifiers to keep the air circulating can avoid stuffy environments,” says Lacerda. Barbosa adds, highlighting that it is important to have a dark and well-ventilated environment to ensure quality sleep.
Reducing the impact of heat
Heat waves, intensified by climate change, can make it difficult for homes to cool naturally, making the indoor environment uncomfortable. To mitigate this impact, experts recommend simple practices such as cross ventilation, opening opposite windows to allow air circulation.
Additionally, using thermal curtains can help block heat during the day. “Planting trees around the house or using plants on balconies can also provide shade and reduce indoor temperatures,” concludes Lacerda.
