BISMARCK, ND ( KXNET ) — Summer is a great time to get out and about, but the extremely hot temperatures during the season are often frustrating enough to deter people from enjoying it as much as they would like. This weather has more than taken its toll on people during the day, but as research suggests, heat can even be dangerous at night —where it often interferes with plans to get a full night’s rest.

As part of a study on summer slumber, Amerisleep asked 1,000 US residents to rate their sleep quality during heat waves on a scale from 1 to 100%, with the latter representing an uninterrupted seven hours of deep sleep. The average respondent to this survey only rated their quality as a mediocre 56%.

“It is not just feeling drowsy and irritable the next day that is the effect of sleeping badly,” says April Mayer, a sleep expert at Amerisleep. “Consistently poor sleep, as has been the case for many people during this prolonged period of heatwaves, can have debilitating medium to long-term effects. These can include weakened immune function, increased stress levels, and a higher risk of chronic conditions such as heart disease.”

As if this realization was not bad enough, when asked to describe how they would react to another heat wave, a massive percentage of respondents (44%) noted that ‘irritated’ would best suit the situation.

“Even having AC blasting the whole night won’t guarantee a good night’s sleep,” Mayer continues. “The effects of the heat during the day can have a knock-on effect at nighttime because our bodies are still recovering from the daytime heat exposure, which can disrupt our natural sleep cycles and make it harder to fall and stay asleep.”

If there is one positive aspect to this study, it is that heat waves have caused many to take a more vested interest in climate change: 67% of those who answered the survey state that they are more convinced than ever to advocate for greener policies, make personal lifestyle changes, and support renewable energy initiatives.

While it may be impossible to stop these temperature spikes on your own, there is still plenty an individual can do to avoid the worst of these periods. Below is a large array of advice from Amerisleep on how to cope with higher temperatures at night and achieve better quality sleep during heat waves.

Optimize Air Circulation:

• Use a window or portable air conditioner to cool your bedroom before you sleep.
• Consider using fans to create a cross-breeze and improve air circulation.

Block Out Sunlight:

• Install blackout curtains or reflective window films to prevent sunlight from heating the rooms of your house or apartment.
• Keep curtains and blinds closed during the day, and open them in the evening if (and when) cooler outside.

Change Your Sleeping Arrangement:

• Sleep on the ground floor or a lower floor of your home, as warm air rises.
• Use innerspring or hybrid mattresses with cooling technology.
• If you share a bed with someone else, consider sleeping in separate beds or using separate blankets to reduce heat transfer.

Use Cooling Bedding :

• Opt for breathable bedding made from cotton, linen, or bamboo.
• Use cooling pads or pillows, and freeze your sheets before bed if possible.
• Try placing ice packs wrapped in towels in your bed.

Warm Water Showers:

• Take a warm shower before bed to lower your core body temperature.
• Use a damp washcloth on your forehead or neck for instant relief.

Use Lightweight Sleepwear:

• Wear light, breathable sleepwear made from natural materials like cotton.
• Avoid heavy or bulky clothing. Consider minimal clothing for maximum comfort.
• Avoid using heat-emitting devices in bed.

Take Enough Fluids:

• Stay hydrated throughout the day, and consider electrolyte-infused water.
• Avoid sugary drinks and caffeinated beverages before bed.

Avoid Heavy Meals:

• Eat lighter meals that are easier to digest to prevent metabolic heat.
• Avoid foods high in carbohydrates, sugars, saturated fats, or dietary fiber before bedtime.

Exercise Safely:

• Only exercise during cooler parts of the day or indoors.
• Perform simple actions like walking in air-conditioned areas that can help improve sleep quality.

Even after taking steps to stop heat waves from interfering with your rest, many still face year-round difficulties when it comes to getting a good night’s sleep. For more information on proper sleep hygiene and how it can be maintained, visit this page on MedlinePlus.Gov .

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