How to beat the extreme heat and get a good night’s sleep
Australia is being hit with scorching temperatures this week, as a heatwave sees temperatures in the high 30s and low 40s in some parts of the nation.
This can make the nights unbearable, as the mercury doesn’t seem to go down with the sun.
If you don’t have the option of air-conditioning to help you nod off and sleep soundly, there are a few ways to help you get a good night’s rest.
Speaking to news.com.au, sleep physician Dr David Hillman advises that we need to get our bedrooms to the right temperature first.
“The ideal bedroom temperature is between 18-21C,” Dr Hillman said. “When you get to 24C, you reach the thermoneutral zone, which is when the body takes active measures to regulate temperatures.
“What the body is faced with when it’s too hot is [to] try and regulate the surface temperature. This regulating process is what keeps people up.
“While you’re asleep, the brain is still active and if there’s something that the brain sees as a threat or discomfort and is unable to deal with it automatically, it will take active steps to change it — which include waking up to adjust the fan, having a drink of water or repositioning the body out of discomfort.”
Even without air-conditioning to keep the room cool, there are a few ways to reduce your body temperature. For instance, you should keep sheets and covers off your hands and feet, as this is where heat is released from.
“When sleeping, it’s important to get as much skin exposure as possible so sweat can be evaporated off the body,” Dr Hillman advised.
“Lightweight linen that is quite absorbent is a good start, so choose cottons over nylons,” advises Dr Hillman. “Same deal with sleepwear. If being naked isn’t your thing, opt for breathable clothing.”
Dr Hillman has some more tips for us to get some shut-eye.
- Fans are the usual go-to if air-conditioning isn’t available. But Dr Hillman says not to point it directly at you. Instead, aim a box fan towards the window to help push hot air out.
- Dampen a towel or your sheets and place over you while you try to fall asleep.
- When you know the night will be hot, fill a hot water bottle and place it in the freezer. You can then take it to bed with you to reduce any hot spots.
- Unplug laptops and phones and keep them out of the room to reduce heat.
How will you stay cool during this hot weather? We would love to hear your tips in the comments.