Lifehacks: how to improve sleep when it's stuffy

When the temperature becomes abnormally high, we not only suffer from the heat during the day but also cannot sleep normally at night. Therapist and Associate Professor of the Department of Polyclinic Therapy at the Institute of Clinical Medicine of Pirogov University, Dmitry Karpenko, explained how to help yourself.

Why is it difficult to fall asleep in hot weather? When the air temperature is above 25-28°C, it's difficult for us to quickly adapt to the heat, the body cannot cool down normally, which disrupts the natural processes of falling asleep. Thermoregulation gets disrupted - the body cannot lower its internal temperature necessary for deep sleep. Heart rate increases - due to overheating, the body is under stress, and sleep becomes shallow.

Additionally, sweating increases in hot weather, and if we forget to replenish fluid losses, this leads to dehydration and discomfort. Finally, high temperatures also affect hormonal processes, reducing the production of melatonin - the sleep hormone that is better produced in cool conditions.

How to help yourself fall asleep on a hot night?

Lower the temperature in the room. Ventilation - if it's not noisy outside, open the windows at night, from 10:00 PM to 5:00 AM, when the air is fresher. Of course, air conditioners and fans help. If you don't have an air conditioner, place bottles with ice in front of the fan or hang a wet cloth.

During the day, you can use darkening - blinds, mirror film applied to the glass, and even just thick curtains on the windows will help avoid heating from the sun.

You can temporarily move to sleep on the floor - warm air rises, while cool air from an open window descends.

Use the "feet in cold" method - put your feet in a basin with cool water for 5-10 minutes before bed. You can also refresh yourself with a shower - some find a cool shower helpful, while others prefer a warm one.

Three-part breathing (used in yoga practices) will help calm down before sleep. Breathe as follows: slow inhale - 4 seconds, hold breath - 7 seconds, slow calm exhale - 8 seconds. This breathing helps to concentrate and calms the nervous system.