Extreme heat means nights are getting hotter – and it’s bad for your sleep

Extreme heat continues to hit the United States, with high temperatures expected for the South and Southeast this week. Heat index values ​​may exceed 110 degrees in some locations, depending on the National Weather Service.

But while evenings used to provide a welcome respite from the heat, that’s often no longer the case. To look for finds that nights are getting warmer – especially in North America, where data shows consistent signs of nighttime warming.

The nights aren’t just getting warmer – they are heating up faster than days in many parts of the world, according to 2020 to look for published by the University of Exeter. The researchers found that this so-called warming asymmetry is caused primarily by changing and increasing levels of cloud cover, which traps heat at night. According to US Global Change Research Programmaximum temperatures are up to 1.66 degrees Fahrenheit higher than they were before 1960, while minimum temperatures are up to 1.91 degrees higher.

Unfortunately, all that heat can mess with your sleep. “Our body temperature naturally drops at night, which promotes good, quality sleep,” Dr., director of the Vanderbilt Division of Sleep at Vanderbilt University Medical Center, told Yahoo Life. “When it’s very hot, especially at night, our body temperature doesn’t have a chance to drop – also called thermoregulation – which interferes with sleep.” In fact, a to study found that warmer nighttime temperatures caused people around the world to sleep about 44 hours less per year at the beginning of the 21st century. If temperatures continue to rise, the study says, the effects could cause people to lose between 50 and 58 hours of sleep per person every year by the end of the century.

Here’s what sleep experts want you to know about the impact of heat on your ability to get quality sleep — and what you can do about it.

How heat affects sleep

Sleep and temperature regulation “share properties in the brain that are quite close to each other,” Dr. W. Christopher Winterneurologist and sleep medicine physician at Charlottesville Neurology and Sleep Medicine and host of Sleep disconnected podcast, he tells Yahoo Life. “Research has shown that when temperatures are too high, the quality and depth of sleep suffers,” he continues. “You get less deep and restorative sleep and sleep is more fragmented.”

But it can do more than just make you feel tired in the morning. “We need deep sleep and REM sleep for brain health,” says Malow. To look for found that warmer temperatures at night make it harder to sleep and reduce REM and deep wave sleep, which the body relies on to restore and repair itself during the night.

Lack of sleep can also affect mood, weight control, immunity and the functioning of the heart, lungs and brain, points out Malow. Ultimately, when you don’t get enough sleep, “you can’t restore your physical and mental health in the same way you normally do,” says Malow.

Difficulty sleeping due to heat here and there is unlikely to have a big impact on your health, Winter says, but it could add up over time. “Imagine getting only 90% of the calories and nutrients you need,” he says. “This is not an immediate death sentence, but over a long period of time these disabilities will take a toll.”

There are some things you can do to alleviate

Doctors say there are several steps you can take to try to stay cool at night, whether you have air conditioning or not.

• Turn on the air conditioning. If air conditioning is an option, keeping it running at night is essential. “If you can’t afford higher levels of AC, consider using a fan,” says Malow. Keep in mind that when indoor air temperatures are warmer than about 95 degreesusing a fan can cause your body gain heat instead of losing it.

• Reduce the thermostat temperature. If you can afford it, Winter suggests turning down the thermostat. And, if your air conditioner seems to be doing a subpar job, he suggests getting it repaired. “Sometimes getting a new or more efficient AC unit can reduce temperature and cost,” he says.

• Invest in a window AC. If you don’t have central air conditioning and are struggling to stay cool at night, consider purchasing a window air conditioner for your bedroom. This should at least help keep the area where you sleep cool.

• Sleep in cooler parts of your home. If your home is multi-level or has a basement, Malow recommends sleeping on the lower floors. “The heat rises,” she points out.

• Try to cool off physically. “You can place a damp towel on your forehead to lower your body temperature before bed,” says Malow.

• Use less to sleep. Malow suggests sleeping with less clothing and using a thinner sheet to keep cool at night.

• Consider cooling sleep products. Cooling mattresses, pillows, and bedding can help prevent overheating at night, says Winter. Cotton, bamboo and silk sheets are also known to be more airy than others.

• Block the light. During the day, Malow recommends that you close curtains or blinds to reduce direct sunlight. This can help keep temperatures inside your home cooler, both during the day and night.

• Stay well hydrated. “Make sure you drink lots of water throughout the day,” says Malow. “This will prevent you from becoming dehydrated, which can cause you to not sweat enough, promoting overheating.” O National Academies of Sciences, Engineering, and Medicine recommends that women aim for about 11.5 cups of fluids per day and that men aim to drink about 15.5 cups per day (of fluids and food). However, you’ll probably need more than that if you’re sweating.

If you’re struggling to sleep during the heat, doctors say it’s important not to dismiss what you’re going through — and to try to take steps to stay comfortable. “Sleep affects every aspect of our health,” says Malow. “Think of sleep as a reset button that keeps our physical and mental health in check and functioning normally.”