Beat the Heat: Expert Tips for Sleeping Through a Heatwave

Summer’s high temperatures disrupt natural sleep cycles, leaving many tossing and turning.

As temperatures soar, achieving a restful night’s sleep becomes a significant challenge. Most people have experienced waking up in a sweat, even after managing to fall asleep amidst the rising mercury. The ideal sleeping temperature hovers below 20 degrees Celsius, a stark contrast to the common 27 degrees experienced during recent heatwaves.

Counterintuitive Cooling Methods

While many instinctively reach for a cold shower before bed, sleep scientist and professor at Uppsala University, **Christian Benedict**, advises against it. He explains that a cold shower constricts blood vessels, hindering the body’s ability to release heat, thus making sleep even more difficult when warm.

“When you shower cold, the blood vessels contract, and it becomes more difficult to release the heat. Then we get warmer when we sleep.”

—Christian Benedict, Sleep Scientist and Professor at Uppsala University

Instead, **Benedict** recommends a warm shower or even a sauna about an hour before bedtime. This may sound paradoxical, but the practice helps the body cool down more effectively afterward by dilating blood vessels.

Beyond Showers: Daily Habits Matter

Sleep quality isn’t solely determined by temperature; daily habits also play a crucial role. **Benedict** emphasizes the importance of avoiding alcohol and caffeine in the evenings. Alcohol can elevate body temperature and disrupt sleep, while caffeine acts as a stimulant.

Furthermore, it’s wise to refrain from running heat-generating appliances like ovens, dishwashers, or washing machines late at night, as they contribute to indoor warmth. A common oversight that increases bedroom temperature is ventilating the home excessively during the day.

“Dark all windows during the day and just breathe in the morning and late evening. Otherwise, you just heat the apartment even more.”

—Christian Benedict, Sleep Scientist and Professor at Uppsala University

Practical Strategies for a Cooler Sleep

Simple adjustments can make a significant difference. Opt for a lighter duvet cover instead of a thick quilt. Utilizing a fan can also provide much-needed air circulation. For those with access, sleeping on the floor or in a cooler basement area offers a tangible escape from the heat.

According to the National Sleep Foundation, ambient room temperatures between 60-67 degrees Fahrenheit (15.6-19.4 degrees Celsius) are generally considered optimal for sleep. This aligns with **Benedict’s** advice for cooler environments.

Don’t Stress, Adapt

Even with these strategies, sleep quality might not reach its usual standard during a heatwave. **Benedict** reassures that this is normal and advises against unnecessary stress. He notes that while people often complain about mild weather, the current heat is temporary, and better sleep is on the horizon.