Warm nights can lead to sleeping problems, concentration problems and health problems. So say sleep experts, in response to it news that the number of warm nights in the Netherlands is increasing. According to KNMI, the current heat wave is particularly special because the nights are also very warm.
People sleep best when their body temperature can drop slightly, says sleep expert Eus van Someren of the Netherlands Institute for Neuroscience. This often does not work quickly due to a warm bedroom. “It’s harder to let your temperature drop in a warm environment.”
According to sleep expert Ingrid Verbeek of the Kempenhaeghe institute, the best bedroom temperature is between 15 and 20 degrees. “But most bedrooms are now much warmer. Then it becomes very difficult to let your body cool down.”
Big impact
The impact of poor sleep due to the heat is great, says Van Someren. “Certainly if you sleep poorly for a number of nights in a row, it becomes more difficult to get through the day. This is certainly the case in professions that require a lot of alertness, for example when you are behind the wheel in a truck.”
There is a stacking effect: “During the day, functioning is already hindered by the heat and then also by the bad nights you have had.”
Older people also suffer from the heat. “The older you get, the more difficult it becomes to regulate your body temperature. For people at an advanced age in care centers such as nursing homes, it can be completely unfortunate, because it can often also get quite hot inside.”
Regulations for heat in care centers
Van Someren argues for regulations for the temperature at night in care centers. Requirements have been set for many other matters, such as the width of a door, but often nothing has been arranged for the warm night.
Installing air conditioners or fans is only a limited solution, he believes. “I think we have to think carefully about how to build. You can use energy to get the heat out of buildings, but that is not a good fit with becoming more energy efficient. Keeping the heat out is actually the best solution.”
Tips for the night
The only thing it can do during a warm night is to cool it down, says Verbeek. “Some people put an air conditioner or fan, but you can also make a cold water bottle or put a cooling element in your pillowcase with a towel over it. Some people even put sheets in the freezer or put bottles of frozen water in front of the fan. then blow the coolness of that bottle into the room. “
She also thinks that the Dutch can still learn something from people in southern countries. “Go to bed later and get up earlier. Then you will have a shorter night, but if you take a siesta in the afternoon, you can handle that. Thanks to the corona measures, many people work at home, so I think that is acceptable. to combine.”
More green in the garden
Normally it is better not to do such a power nap, but it is possible for a short warm period, she thinks. Verbeek also advocates that people lay fewer tiles in their garden, but plant a lot of greenery. That also provides cooling. “Stones can hold the heat very much. Look for nature!”
A final tip for those who cannot sleep due to the heat: “As long as you can lie relaxed in your bed, that is not so bad. But if you toss and turn and get excited, then you can do much better. go out for a while. ” In any case, the following applies to everyone: “remember that it is temporary and do not worry too much.”
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