Sleep health: Expert tips for staying cool during summer heatwaves

Experts provide various recommendations for maintaining sleep quality and managing body temperature during hot summer nights.

Regarding hygiene, specialists suggest that while a cold shower offers immediate relief, it may trigger the release of adrenaline and cortisol, potentially increasing alertness. A lukewarm shower may be more effective for gradual cooling. For bedding, materials such as linen or cotton percale are recommended due to their breathability and thermoregulatory properties.

Environmental adjustments are also key. Experts suggest ventilating rooms only when outdoor temperatures drop, keeping windows shaded during the day, and ensuring proper airflow in the bedroom to prevent heat from being trapped by furniture or walls. When using fans, it is advised not to point them directly at the face to avoid dryness, and to clean blades regularly to prevent the circulation of dust and allergens.

For daytime rest, a short siesta of 20 to 30 minutes in a dark, cool room is recommended to avoid disrupting nighttime sleep. Finally, health organizations like the CDC and WHO note that fans alone are not sufficient to prevent heat exhaustion during extreme heat conditions.