How to fall asleep if the room is very hot? A doctor explains

In many regions of Russia, abnormally hot and humid weather has set in, causing thousands of people to face sleep problems. Dmitry Karpenko, Associate Professor of the Department of Polyclinic Therapy at Pirogov University and Candidate of Medical Sciences, explained why heat interferes with falling asleep and how to deal with it.

At temperatures above 25-28°C, it becomes difficult for the body to cool down, which disrupts natural thermoregulation processes. As a result, heart rate increases, melatonin production - the sleep hormone - decreases, and profuse sweating leads to dehydration. All this makes falling asleep difficult, causes frequent awakenings, and feelings of fatigue in the morning.

To improve sleep quality in hot weather, the specialist advises lowering the air temperature in the bedroom - using ventilation, a fan, or air conditioning. Cooling procedures are also helpful: a cold shower before bed, a cool heating pad, or a damp sheet. It's better to choose light bedding made of natural fabrics, drink water throughout the day (but not before bedtime), and avoid alcohol and caffeine.

If despite the measures taken, sleep remains restless, this may be due to dehydration, overheating, or chronic insomnia - in such cases, it's worth consulting a doctor. The main thing is to avoid overheating and ensure coolness in the bedroom so that the heat doesn't deprive you of a full night's rest.