With the arrival of heat waves, one of the most common problems that people face is difficulty falling asleep and staying asleep throughout the night. The human body needs to reduce its internal temperature between 1 and 2 degrees to enter the deep phases of sleep, a process that is complicated when the environment does not help.

Sleep is regulated, in part, by the circadian rhythm and body temperature. During the night, the body releases heat through the skin to lower its internal temperature and facilitate rest. When the environment is too hot, this process is disrupted, causing frequent awakenings, lighter sleep, and less time spent in REM, the stage associated with mental recovery.

Practical recommendations

1. Ventilate the room at the correct times. Opening the windows during the night and early morning, when the outside air is usually cooler, and closing them and the blinds during the day, helps prevent heat from building up in the bedroom.

2. Choose breathable bedding. Sheets made of cotton, linen or lightweight materials promote air circulation and absorb sweat better than synthetic fabrics, which retain body heat.

3. Shower with warm water before sleeping. Contrary to what many think, a shower with very cold water can activate the body's defense mechanisms that generate more heat later. Warm water helps body temperature decrease progressively, promoting sleep.

4. Hydrate properly. Drinking enough water during the day prevents nocturnal dehydration, although it is recommended to moderate fluid intake just before going to bed so as not to interrupt rest with awakenings.

5. Avoid heavy meals and alcohol at night. Heavy digestion raises body temperature and makes it difficult to rest. Alcohol also alters the quality of sleep, although it may initially cause drowsiness.

6. Use fans strategically. Placing a fan near an open window can help create air currents that cool the room, rather than simply moving hot air from one side to the other.

7. Freeze a bag of water or a damp cloth. Placing your feet on a cool surface, or applying a damp cloth to your neck and wrists, can help lower your body temperature faster, since blood flow is closer to the skin in those areas.

8. Reduce the use of electronic devices before bed. In addition to blue light, which interferes with melatonin production, many devices generate additional heat that can add to the thermal sensation of the room.

It's about health, not just comfort

Specialists warn that sustained poor sleep during the hot months is not just a temporary discomfort: it can affect concentration, mood and the immune system. Therefore, they recommend taking these measures seriously, especially in older people, young children and those who suffer from chronic diseases, groups more vulnerable to the effects of extreme heat.

With small changes in your nighttime routine and bedroom conditions, it is possible to recover nights of restful sleep, even when the thermometer gives no respite.

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