Heatwave and extreme heat: 5 tips for sleeping despite everything

An increase in ambient temperature, such as during heatwaves, therefore has a direct impact on sleep, disrupting its quality.According to the French National Institute of Sleep and Vigilance (INSV), climate change could transform sleep by the end of the century, causing people to lose between 50 and 58 hours of sleep each year.

Three populations are particularly susceptible to an increase in periods of intense heat: newborns and young children, the elderly, and shift workers. So how can we cope with scorching nights and still get a good night's sleep?

1. Refresh the accommodation

It's obvious: the most important thing is to try to keep your home as cool as possible. To achieve this, several steps must be taken: ventilate the home when temperatures drop, close windows as soon as they rise, and protect openings from the sun (by closing the shutters, for example).

In the longer term, improving home insulation remains one of the best solutions. Ideally, the temperature in the bedroom should not exceed 20°C during the sleeping period.

It's important to drink water regularly, without waiting until you're thirsty. Don't hesitate to keep a water bottle near your bed if needed at night. However, it's important to avoid consuming alcohol or stimulants like coffee.

On the other hand, drinking water that's too cold can disrupt the body's ability to regulate its temperature. "Lukewarm drinks would be the best option for hydration in hot weather," argues the INSV.

Just as drinking too cold water can send a mixed message to the body, which might try to warm up in response, taking a cold shower can be counterproductive. However, a lukewarm shower before bed can help cool the body down and make it easier to fall asleep.

Not drying yourself completely allows you to benefit from the coolness that the droplets will release as they evaporate. Similarly, misting exposed parts of the body can increase the sensation of coolness.

4. Eat light

Preferably fresh, cold products, such as fruits and salads, and in reasonable quantities. Digestion raises body temperature, making it difficult to fall asleep.

5. Sleeping naked (or almost)