Heatwaves can wreck your sleep. This summer, millions of Americans faced dangerously high temperatures, with Georgia hit particularly hard. Beyond the obvious risks like heat exhaustion and dehydration, these soaring temperatures have wreaked havoc on sleep quality.
A survey by Amerisleep found that the relentless heat significantly disrupted sleep patterns. Out of 1,000 respondents, the average sleep quality rating during heatwaves was a dismal 56%. According to April Mayer, a sleep expert at Amerisleep, “Consistently poor sleep, as has been the case for many people during this prolonged period of heatwaves, can have debilitating medium to long-term effects. These can include weakened immune function, increased stress levels, and a higher risk of chronic conditions such as heart disease.”
Mayer adds that even blasting the AC might not be enough. “Our bodies are still recovering from daytime heat exposure, which can disrupt our natural sleep cycles and make it harder to fall and stay asleep.”
When asked about their reaction to yet another heatwave, 44% of survey respondents said they felt “irritated,” while 19% reported feelings of “despair” and “defeat.” Only 18% were “unconcerned.”
The heat has also driven a shift in attitudes towards climate change. The survey found that 67% of respondents are now more convinced of the need for proactive measures to combat climate change, including advocating for greener policies, supporting renewable energy initiatives, and making personal lifestyle changes to reduce carbon footprints.
Amerisleep offers several tips to help cope with the heat and improve sleep quality:
Optimize Air Circulation
- Cool your bedroom with a window or portable air conditioner before sleep.
- Use fans to create a cross-breeze and improve air circulation.
- Open windows and use blackout curtains to block outside light.
Block Out Sunlight
- Install blackout curtains or reflective window films to prevent sunlight from heating your room.
- Keep curtains and blinds closed during the day and open them in the evening if it’s cooler outside.
Change Your Sleeping Arrangement
- Sleep on the ground floor or a lower floor, as warm air rises.
- Use innerspring or hybrid mattresses with cooling technology.
- Consider sleeping in separate beds or using separate blankets to reduce heat transfer.
Use Cooling Bedding
- Opt for breathable bedding made from cotton, linen, or bamboo.
- Use cooling pads, pillows, or even freeze your sheets before bed.
- Try placing ice packs wrapped in towels in bed.
Warm Water Showers
- Take a warm shower before bed to lower your core body temperature.
- Use a damp washcloth on your forehead or neck for instant relief.
Use Lightweight Sleepwear
- Wear light, breathable sleepwear made from natural materials like cotton.
- Avoid heavy or bulky clothing, and consider minimal clothing for maximum comfort.
Take Enough Fluids
- Stay hydrated throughout the day, and consider electrolyte-infused water.
- Avoid sugary items and caffeinated beverages before bed.
Avoid Heavy Meals
- Eat lighter meals that are easier to digest to prevent metabolic heat.
- Avoid foods high in carbs, sugars, saturated fats, or dietary fiber before bedtime.
Exercise Safely for Better Sleep
- Exercise during cooler parts of the day or indoors.
- Simple activities like walking in an air-conditioned mall can help improve sleep quality.
As temperatures rise, these strategies can help mitigate the impact of heat on sleep, keeping you healthier and more rested despite the oppressive heat.
