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Tropical nights with minimum temperatures that do not drop below 20 degrees Celsius have become a constant during this period in Romania, accentuating thermal discomfort and affecting the quality of sleep.
What do we do for a good night’s sleep during the ‘Red Heat Code’?
The negative effects of sleeping at high temperatures affect healthy people through a feeling of fatigue throughout the day, irritation at seemingly trivial external factors and exhaustion. In this context, Dr. Beatrice Mahler, the manager of the “Marius Nasta” Institute of Pneumophthisiology in the Capital, comes with tips to have a good sleep during the heat wave, according to ziaruldeiasi.ro.
Tips for tropical nights
“What do we do for a good night’s sleep during the ‘Heat Code Red’? We try to maintain as rigorous a sleep hygiene as possible; we avoid midday naps, which can accentuate insomnia; we dress appropriately with loose clothes that allow the absorption of perspiration; we try to create an optimal temperature in the bedroom, not forgetting that the air humidity also needs to be adjusted – if you don’t have a fan, try filling a bottle with ice-cold liquid, which will lower the temperature in the bed you sleep in, or alternatively you can use cooling socks (wet or kept cold), cooling the feet lowers the general temperature of the skin and body; hydrate well, even at night; try to remain calm, the state of irritation and nervousness overloads the body which is affected by the increased temperature anyway; don’t forget the children and the elderly around you, who are much more fragile” – are the advice offered by the doctor, according to the Facebook page of the “Marius Nasta” Institute of Pneumoftisiology.
According to her, our body temperature tends to drop slightly 1-2 hours before bed, and this helps us fall asleep more easily and have a deeper sleep.
Heat affects REM sleep
“Essentially, when it’s very hot, REM sleep is affected, the sleep with dreams, the one that helps us reset the body for a new day, the one that helps strengthen the immune system and process memories and emotions,” says Beatrice Mahler.
“Thus, even if we fall asleep just as easily, because the high temperature during the day exhausts the body energetically, sleep is frequently interrupted and lasts less. The repeated awakenings are due either to excessive sweating or to the dry air in the room”, says the doctor.
The negative effects of sleeping at high temperatures
The negative effects of sleeping at high temperatures translate for healthy people into a feeling of tiredness throughout the day, irritation at seemingly trivial external factors and exhaustion, it draws attention.
“Patients with chronic diseases, including chronic respiratory diseases, associate ineffective sleep with the risk of aggravation of chronic diseases through acute infections, through the direct effect of polluted particles in the breathed air, such as ozone, the amount of which increases in cities with intense traffic, especially during periods of heat wave”, says Dr. Beatrice Mahler.
Source: www.doctorulzilei.ro
