When temperatures rise, sleep tends to be affected. Hot nights can make it difficult to fall asleep, increase the number of awakenings during the night and make people feel less rested the next day.
One of the main reasons is related to the thermoregulationthat is, the body’s ability to maintain body temperature within safe limits. Sleep is closely linked to this process.
To fall asleep and stay asleep, the body normally needs to release some heat. When the room is too hot, this task becomes more difficult.
The air conditioning can be an effective solutionbut it is not always a practical or affordable option. In addition to the cost of purchasing the appliance, electricity costs can represent a significant burden for many families.
Experts indicate eight measures which can help keep rooms cooler before dark.
Prevent sunlight from entering during the day
Keep curtains or blinds closed on windows most exposed to the sun. This measure reduces the entry of solar radiation and prevents excessive heating of floors, walls and furniture.
Windows should only be opened when the outside temperature is lower than the inside temperature, something that often happens early in the morning, late afternoon or at night.
Take advantage of cross ventilation
Cross ventilation consists of opening windows or doors located on opposite sides of the house, allowing natural air circulation.
When the outside air is cooler, this strategy can help remove heat built up inside, the researchers explain. Amin Al-Habaibeh e Francesco Luke Sienain an article by .
Reduce heat fromand rooms more exposed to the sun
Conservatories tend to heat up quickly as sunlight passes through the glass and heats the internal surfaces. Whenever possible, keep these spaces ventilated during the day and close the doors that connect them to the rest of the house.
Attics and rooms located on the top floor can also reach high temperatures due to the heat absorbed by the roof. In these cases, good attic ventilation or the use of reflective roofing materials can help reduce heating.
Temporarily change rooms
If your bedroom is on an upper floor or faces south or west, it’s likely to be one of the warmest in the house.
Because heat tends to accumulate in higher areas of the building and walls exposed to the sun continue to release heat after sunset, sleeping in a ground-floor room or a north-facing room can provide greater comfort during a heat wave.
Reduce indoor heat and humidity
On hotter days, try to use appliances that generate heat during the cooler hours of the day. When cooking or showering, use exhaust fans whenever possible, as they help remove hot, humid air before it spreads throughout your home.
Choose breathable bedding and clothing
Light, loose-fitting sleepwear and bedding make it easier to dissipate body heat. Materials such as cotton and linen are particularly comfortable because they absorb moisture and allow better air circulation. The thickness, weave of the fabric and moisture management capacity also influence thermal comfort.
On the other hand, it is advisable to avoid heavy duvets, bedding that is too thick and synthetic fabrics that fit the body, which tend to retain heat and humidity.
Use fans appropriately
Studies on the use of electric fans in hot environments indicate that they can be useful in many situations, but their safety depends on temperature, humidity, age, hydration and health conditions.
Turn to cost-effective cooling solutions
Reusable ice packs, cold packs or cooling pillows can increase the feeling of comfort during the night.
There are also mattress protectors and bedding items designed to help regulate body temperature. These materials absorb, store, and release heat as they change state, although their effectiveness and price can vary significantly.
On hot days, a good night’s sleep starts long before bedtime.
A most effective approach isusually a combination of several factors. Block sunlight during the day, ventilate when the outside air is cooler, reduce heat from electrical appliances, sleep in the coolest room available and use bedding that allows the body to release heat.
