2023-08-18 17:16:00
VIDEO. During hot weather, it is not always easy to sleep. Here are some tips for diving into the arms of Morpheus when the thermometer climbs.
Par Johanna Amselem
Published on
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SSeventy-three percent of French people say that the heat affects the quality of their sleep according to the results of an OpinionWay survey for ClimSom.com. In fact, with the hot weather, falling asleep is complicated and the body is put to the test. Insomnia, multiple awakenings, poor quality sleep, etc. Six out of ten respondents even claim to suffer from sleep disorders.
Women say they are more sensitive to heat (66% and 54% for men). The older you get, the less the heat prevents you from sleeping. While 74% of 18-24 year olds say they are sensitive to high temperatures, this is 50% among those aged 65 and over.
Lower the temperature
High heat causes fragmented and non-restorative sleep. Indeed, the temperature acts on the creation of melatonin, a key hormone in the regulation of sleep. To guarantee a good night’s sleep, the body temperature must decrease by approximately 0.5°C to 1°C. According to the National Institute of Sleep and Alertness, the ideal temperature for good sleep is between 16 and 18 degrees. But 43% of French people say that the temperature in their room is above 21 degrees during the summer.
READ ALSOHot, cold or spicy: what to drink or eat in the heat waveTo sleep well, it is therefore necessary to find solutions to lower the temperature of the room. The Morphée network recommends opening the window and ventilating at night when the outside temperatures are lower. Use a fan, but direct it towards your body and legs rather than your face to avoid waking up with a sore throat. Wet cloths can also be placed in the room. For example, you can hang up your wet laundry. When the layout allows it, also create drafts. Also remember to turn off electronic devices (tablets, television, computers, etc.) that tend to heat up rooms.
A shower before sleeping
To lower body temperature, the Morphée network recommends putting on a damp T-shirt for the night or even sleeping naked. If you keep a nightgown or pajamas, take them in cotton to avoid perspiration. Moreover, prefer cotton bed linen and banish synthetic products. Feel free to take a shower or wipe a damp washcloth over your body before bed. You can also use a fogger to cool down.
READ ALSOHeat wave: seven tips for staying cool without air conditioningAlso remember to hydrate and drink enough throughout the day and have a light meal in the evening (fruits, vegetables, salads, fish, etc.) avoiding alcohol and foods that are too fatty. Drink a large glass of water before sleeping and keep a bottle near you, it will save you from getting up during the night.
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