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  • Winnipeg Tribune

10 Tips for Getting Better Sleep During a Heat Wave

Thursday, July 27, 2023 - As the temperatures soar during a heat wave, falling asleep and staying asleep can become a challenging task. The combination of high temperatures, humidity, and discomfort can lead to restless nights and poor sleep quality. However, it's crucial to prioritize sleep for overall health and well-being. In this article, we will discuss ten practical tips to help you get better sleep during a heat wave.

Optimize Your Bedroom Environment:

Ensure your bedroom is a cool and comfortable sanctuary. Use blackout curtains to block out sunlight and prevent heat from entering the room. Consider investing in a fan or air conditioner to circulate the air and maintain a comfortable temperature.

Choose Breathable Bedding:

Swap out heavy comforters and blankets for lightweight, breathable bedding materials like cotton or bamboo. These natural fabrics allow better airflow and wick away moisture, keeping you cool and dry during hot nights.

Take Cool Showers:

A refreshing cool shower before bedtime can help lower your body temperature and signal to your body that it's time to wind down for sleep. Avoid hot showers as they can raise your body temperature, making it harder to cool down.

Stay Hydrated:

During a heat wave, it's essential to stay hydrated throughout the day. However, avoid drinking large amounts of water close to bedtime to minimize nighttime trips to the bathroom that can disrupt your sleep.

Create a Cross-Ventilation System:

If you don't have air conditioning, position fans in windows strategically to create a cross-ventilation system. This technique helps draw in cooler air from outside and pushes warm air out, creating a more comfortable sleeping environment.

Limit Electronics Before Bed:

Electronics such as smartphones, laptops, and tablets emit heat and can disrupt your sleep due to the blue light they emit, which interferes with your body's production of sleep-inducing hormones. Try to limit electronic use at least an hour before bedtime.

Embrace Light Sleepwear:

Wearing loose-fitting, lightweight sleepwear made from breathable materials can help your body stay cooler during the night. Consider sleeping in moisture-wicking fabrics to keep sweat at bay.

Elevate Your Feet:

If you find it challenging to sleep due to the heat, consider elevating your feet slightly. This position can promote better blood circulation and help regulate your body temperature.

Create DIY Cool Packs:

Place a bowl of ice or a frozen water bottle in front of a fan to create a DIY cool pack. This will help the fan blow cool air, providing some relief during the hottest nights.

Sleep Alone:

If possible, sleep alone during a heat wave. The body heat generated by two people sharing a bed can make sleeping even more uncomfortable during hot weather.

A heat wave can undoubtedly disrupt your sleep, but by implementing these ten tips, you can create a more conducive sleep environment and improve your chances of getting a restful night's sleep. Remember to prioritize your sleep during extreme temperatures, as adequate rest is vital for both your physical and mental well-being. Stay cool, stay hydrated, and follow these suggestions to make the most out of your summer nights.


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