Greece: Heat-Driven Early Morning Wake‑Ups Disrupt Summer Sleep

During hot summer nights many people in Greece report waking up around 4–5 a.m. and being unable to fall back asleep. Experts say the early hours coincide with a drop in melatonin and a rise in cortisol, while high bedroom temperatures prevent the body from lowering its internal heat. This destabilises deep sleep and increases micro‑arousals.

Additional factors that worsen the problem include high humidity, heavy or synthetic bedding, alcohol consumed late in the evening, large meals and vigorous exercise before bed. To improve sleep, specialists recommend keeping the bedroom cool and well‑ventilated, using light cotton sheets and pajamas, avoiding heavy meals and alcohol two to three hours before sleeping, taking a warm shower to aid gradual cooling, and maintaining a consistent sleep schedule even on weekends. Persistent early waking that occurs several times a week for months, especially if accompanied by daytime sleepiness or concentration problems, may signal underlying sleep disorders and should be evaluated by a doctor.