Older adults face heightened fatigue and muscle loss from hot nights and early sarcopenia

Heat waves that keep nighttime temperatures above 20 °C can disrupt sleep for seniors, leading to shallow, fragmented rest. The resulting fatigue may impair concentration, balance and increase the risk of falls. Experts advise keeping bedroom temperatures between 19 °C and 22 °C, using fans without directing airflow straight at the body, ventilating early in the morning or late evening, and reducing heat‑generating appliances.

At the same time, loss of muscle mass—known as sarcopenia—begins as early as the thirties, with an estimated 3–8 % reduction per decade. Maintaining muscle is crucial for mobility, bone health, glucose regulation and overall longevity. Regular resistance training, adequate high‑quality protein intake and addressing factors such as hormonal decline, chronic inflammation and vitamin D deficiency are recommended to preserve muscle strength and prevent functional decline in older age.