Six Strategies to Improve Sleep During a Heatwave
Experts offer advice on everything from bedding and pajamas to exercise timing and supplements to help individuals sleep more soundly during hot weather.
As temperatures rise, maintaining a comfortable sleeping environment can become a challenge, often leading to restless nights. Experts suggest several adjustments to bedding, personal habits, and even dietary supplements that can help improve sleep quality during heatwaves. Strategies include optimizing bedroom textiles, modifying pre-sleep routines, and incorporating specific sleep-aiding ingredients.
Bedding and Sleepwear
Opting for breathable materials for both bedding and sleepwear is crucial. Natural fibers like linen are recommended for bedding due to their thermal conductivity and moisture-wicking properties, which promote airflow around the body. Genevieve Rosen Biller, co-founder of Bed Threads, explains that linen's structure helps keep users cool on hot days.
For those who prefer using a duvet, selecting one with a lower tog rating is advisable. A tog rating between 1 and 4.5 is suggested for summer months, as higher ratings indicate a greater capacity to trap heat. Similarly, sleepwear made from natural, lightweight fabrics such as cotton can significantly improve comfort. Loose-fitting styles like airy dresses or shorts are preferable to tight garments.
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Environmental Adjustments
Fans can be essential during a heatwave, but their effectiveness varies. Alex Hudson, an Environmental Care Engineer at Dyson, emphasizes that fans cool individuals through airflow rather than by lowering the room's ambient temperature. Therefore, airflow performance is a key consideration when choosing a fan. Features like oscillation can help distribute airflow more evenly across the room. For those sensitive to noise, fans designed to minimize sound, such as those with a night mode that dims displays and reduces fan speed, can enhance sleep quality.
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Routine and Supplements
Physical activity too close to bedtime can hinder sleep by increasing heart rate and raising core body temperature. Experts recommend scheduling workouts for the morning during periods of high heat. Instead, consider incorporating glycine into one's supplement routine. Dr. Adam Collins, Head of Nutrition at Form, notes that glycine is an amino acid that can cross the blood-brain barrier and modulate the central nervous system. It can enhance vasodilation, improving blood flow to the skin's surface to help dissipate heat and lower core body temperature, which is essential for initiating and maintaining sleep.
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