Difficulty sleeping in the heat? Experts give tips on how to rest in high temperatures

Difficulty sleeping in the heat? Experts give tips on how to rest in high temperatures – News

Sleeping is one of the biggest challenges faced in the heat

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In recent days, the common complaint of all Brazilians has been the temperature records. If that wasn’t enough, the discomfort also affects the moment of rest, making sleeping a challenge.

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According to the doctor specializing in endocrinology Rodrigo Neves, the difficulty in falling asleep in this climate occurs because the increase in body temperature due to the hot environment makes it difficult to dissipate heat. In this way, the body’s thermal regulation necessary for rest is affected.

Furthermore, high temperatures can impact the production and release of the sleep hormone, melatonin — which is also affected by the use of electronic devices that emit blue light.

“Studies suggest that the ideal ambient temperature to promote sleep is around 18 to 22°C. This range provides an environment cool enough to promote body cooling, making it easier to initiate and maintain sleep. However, Individual preferences may vary, and it is essential to adjust the temperature according to personal comfort”, says endocrinologist Paula Pires, member of SBEM (Brazilian Society of Endocrinology and Metabology).

Neves claims that sleeping in the heat can be harmful, because natural sleep cycles can be affected, leading to superficial rest, with frequent interruptions. Furthermore, the quality of REM sleep can be impacted, causing difficulties with concentration, irritability and cognitive impairment.

Tips to make it easier to sleep in the heat

Experts advise some measures to make rest possible, even in high temperatures:

• Adequate environment, in order to reduce the temperature and facilitate thermal regulation during sleep;

• Light clothing to promote body heat dissipation. Choosing materials like cotton helps keep your skin cool and comfortable;

• A warm bath before bed not only provides relaxation, but also helps to lower body temperature, preparing the body for sleep;

• Adequate hydration throughout the day is essential, but avoid consuming large amounts of fluids before bed to avoid frequent interruptions during the night;

• Light sheets and blankets facilitate heat exchange between the body and the environment, contributing to thermal comfort;

• Blocking light is important to stimulate the natural production of melatonin. Blackout curtains can be useful for blocking outside light;

• Maintain a sleep routine, going to bed and waking up at the same time every day. This helps regulate circadian rhythms, facilitating the process of falling asleep;

• Limit caffeine consumption until 3pm;

• Avoid using screens before bed, so as not to harm melatonin production;

• Avoid heavy meals or snacks too close to bedtime, as digestion can cause discomfort;

• Avoid intense exercise just before bed, as this can stimulate the body, making relaxation difficult;

• Avoid very long naps in the afternoon to avoid damaging nighttime sleep;

• Avoid stressful activities and worries before bed, looking for relaxation techniques;

• Avoid significant variations in sleep schedules, trying to maintain a regular routine.

Regarding the use of fans and air conditioning, otorhinolaryngologist Roberta Pilla, member of ABORL-CCF (of the Brazilian Association of Otorhinolaryngology and Cervico-Facial Surgery), advises that the devices are not directed at the person.

“The best way is to use the fan in exhaust mode, to also prevent the wind from spreading particles that can cause allergic reactions in the respiratory tract. The blades must be very clean and sanitized.”

Air humidity must also be taken into account. “Heat waves can be associated with low relative humidity, and this makes environmental conditions very uncomfortable. The mucous membranes become dry and more irritated”, says Roberta.

To alleviate the problem, the use of air humidifiers and even homemade measures, such as a damp towel or basin with water, is recommended.

It is also necessary to remember to hydrate the mucous membranes, drinking plenty of water and using saline solution for nasal hydration.

Survival manual: see what to do and what to avoid in this extreme heat wave:

Summer hasn’t even arrived in the Southern Hemisphere yet, but heat waves are already intense in Brazil, especially in 13 states and the Federal District, which have received a red alert (great danger) from Inmet (National Institute of Meteorology). The country’s situation, especially in these regions, is worrying. The city of São Paulo, for example, reached 38ºC last Monday (13) and broke a record that had lasted 80 years — since 1943. Rio de Janeiro, more specifically in the Guaratiba neighborhood, reached thermal sensation 52, 7ºC

As the intense heat is already a certainty, what is the best way to survive the next few days? What to do and what to avoid during this period? R7 has separated seven tips that you should follow:

1. Hydration It seems obvious, but staying hydrated is even more essential on hotter days. It is necessary to drink water regularly and be aware of signs of dehydration, such as dry mouth, headaches and drowsiness. “In the heat we lose more liquid, so we need to maintain adequate hydration”, explains Thiago Piccirillo, general practitioner at the São Camilo Hospitals network. from Sao Paulo

Thiago also adds that, on normal days, the average daily water intake should be eight to ten glasses. In periods of intense heat or during physical exercise, this amount jumps to 150 to 250 ml every 15 or 20 minutes

2. Avoid exposureEven though exercising or simply walking outdoors are beneficial to your health, in extreme heat, the best choice is to avoid these practices during the hottest times of the day — between 11 am and 4 pm, especially 12 pm. Piccirillo is straightforward about prolonged exposure: “Staying under the sun, no way.” Therefore, he advises that there be a readjustment of the schedule and a reduction in extreme (more strenuous) physical activities, as they can lead to hypotension, malaise, dizziness and even fainting.

3. Light clothes One way to try to avoid high temperatures is to choose lighter and lighter clothes, instead of black. Dark items retain more heat, which is bad for hot days.

4. Ventilation The Covid pandemic taught everyone a lesson about the importance of keeping places ventilated, and high temperatures are no different. It is best to stay in environments with air circulation to dissipate heat. So open the windows or turn on the fan or air conditioning

5. Sunscreen It is essential to apply sunscreen to avoid skin complications. It is also recommended to use a cap, hat or umbrella to increase protection.

6. Avoid heavy and fatty foodsThe best option for extremely hot days is also a lighter diet. Avoid heavy and fatty foods and opt for greens, legumes and, especially, fruits rich in water, such as watermelon and oranges. “On Saturday, if it’s too hot, try your feijoada, as it could cause problems”, jokes Piccirillo

7. Attention Attention is essential throughout this alert period. It is essential to pay attention to people who already have conditions such as diabetes, children and the elderly. These groups are more sensitive and can become dehydrated. Elderly people, in particular, have less effective water absorption and can take medications, especially diuretics, which induce urination and, consequently, greater loss of fluid. Postgraduate doctor in nutrition Patrícia Santiago states that vulnerable groups can become more at risk of death, due to hyperthermia, heatstroke, lack of cooling, worsening of pre-existing medical conditions and cumulative effects

In the same sense, it is crucial to follow all Inmet updates. “Pay attention to news from meteorology staff, forecasts for the hottest days, to prepare and protect yourself”, says Piccirillo*Under the supervision of Giovanna Borielo

The article is in Portuguese

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Tips to make it easier to sleep in the heat

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