There’s a crazy heatwave going on. And it’s been going on for months. According to NASA, and NOAA (National Oceanic and Atmospheric Administration) the summer 2022 ranks as one of the top 10 warmest summers worldwide on record (records dating back to 1880).
In the United States, more than 7000 daily temperature records were broken from June to Labor Day. A heat wave swept across Japan in the middle of its rainy season, marking the worst streak of hot weather in June since 1875 and record heat waves were recorded in Europe in July. London, England, and Hamburg, Germany, both hit 104 degrees Fahrenheit (40 Celcius), (that’s like reaching a high of 128 degrees Fahrenheit or 53 degrees Celcius in Las Vegas) setting a new all-time national temperature record.
And it’s not over yet. Here in the US, we’re in the midst of the most extreme September heat wave ever observed in the Western United States. In Hemet, CA, where the Fairview fire burned for two full weeks, the temperature reached 107 Fahrenheit (42 Celcius) last week, while the city of Sacramento, hit a record-breaking 116 degrees. (46.7 Celcius)
So in an effort to keep the power on, the ISO, (the California Independent System Operator which oversees the operation of California’s bulk electric power system) urged residents to cool their homes to 72 degrees Fahrenheit (22 Celsius) early last week, and then to turn their thermostat to 78 degrees Fahrenheit (25 Celsius) during peak demand hours between 5 p.m. and 9 p.m.
Most complied, of course, and their action prevented the grid from going down. But higher than average temperatures and conservative usage of air conditioning do not make sleeping any easier. The ideal sleep temperature is approximately 65 Fahrenheit (18.3 Celsius). So, even for those of us lucky enough to have air conditioning, setting our thermostats to 78 Fahrenheit, isn’t ideal for optimal comfort. And we’re the lucky ones.
Almost a quarter of California households don’t have air conditioning. The state’s moderate climate made it unnecessary – until now. In the US, 90% of homes have air conditioning. That sounds like a high number, but it still means that over 33 million Americans do not. In Europe, in places like England, where the temperature reached, as mentioned above, 104 Fahrenheit this summer, only 5% of residents have air conditioning.
The heat isn’t going away any time soon. The earth is getting warmer to the tune of 2.7 degrees Fahrenheit (1.5 degrees Celsius) every year. So, until air conditioning becomes a right, just as proper heat is mandatory in cold climates during the winter months, here are our Top 10 Tips to make sleeping in the heat more bearable.
Top 10 Tips to Help You Sleep in Extreme Heat
1. Sleep With a Fan
When air conditioning isn’t an option, switching on a fan is the obvious choice. That’s because it works and that you can get a decent table fan for as little as $15, with the average one costing around $30.
To avoid simply blowing hot air around, freeze water in plastic containers (old yoghourt containers work well) and put the large blocks of ice in front of the fan so the air blowing through is cooled by the ice. Make sure to leave space between the containers for the air to flow through and some kind of tray to catch any drips. Filling those same containers with ice cubes also works well.
2. Keep Your Windows, Doors and Blinds Shut
Keep your windows, doors and blinds shut during the day to stop the sun from beating down into your house. Then, during the evening, open your windows and place a fan facing out so it pushes the heat out of the room while another fan pulls cooler air in from across the room to create a cross breeze. Box fans are sturdy and work well for this purpose.
3. Use an Ice Pack or A Frozen Washcloth
Put an ice pack or frozen washcloth on your body’s pulse points (points where the veins are close to the surface) such as your wrists, neck, chest, ankles and temples. This will help quickly lower your body temperature and make it easier to fall asleep. Ice packs come in every possible size and price points. I like these multi-purpose ones because they can be used for hot or cold therapy and that they have a soft fabric backing.
4. Focus on the Heat
This seems counter intuitive, but hear me out. Rather than try to ignore the heat that’s making you miserable, focus your attention on the discomfort. Describe what you’re feeling objectively and without judgment. For example, “my face is hot and sweaty. I feel beads of sweat trickling down my temples, neck, and back. I’m at peace with the heat.” Changing your relationship with the heat helps defuse its power and leads to better sleep.
5. Switch to Breathable Sheets
Heat passes more easily through some fabrics than others. Natural fabrics, such as cotton and linen, allow heat to escape from the body more easily than synthetic fabrics, such as acrylic and nylon. Breathable sheets come at many price points. You can purchase Cool Max Cooling Sheets for as little as $27 US for queen size sheets or as much as $420 for top grade mulberry silk. Are the silk sheets nicer? Yes, of course. Silk’s natural temperature regulating properties keep you comfortable in every season. It can effectively reduce hot or cold irregularities when you’re sleeping by wicking moisture from the body and they feel wonderful. But high-performance fabrics are just as soft, breathable, and moisture-wicking and they work just as well.
6. Lay Low
Heat rises, so if it’s an option for you, opt to sleep downstairs or as close to the floor as possible. Put your mattress on the floor or set the kids and the whole family up downstairs (or in the basement) for a special night (s) of camping.
7. Take a Lukewarm Bath or Shower
You’d think a cold shower would be way better than a warm bath to help you cool down, but it’s not. Cold showers are very stimulating for your body and can actually keep you up longer.
According to a sleep medicine review in Science Direct , either a warm bath or shower before bed can help you relax, lower your body temperature, fall asleep and improve sleep quality — even in the heat of summer.
8. Refrigerate or Freeze Your Sheets
Put your sheets in the refrigerator or in the freezer for a full half hour before you go to bed. Or, if that’s too much of a production, consider investing in soft gel packs that you can place underneath your sheets, your pillow or tucked between your legs (wrapped in a tea towel).
9. Put a Snake Plant in Your Bedroom
Snake plants, like most succulents, are natural air purifiers. What’s unique about this particular plant is that it’s one of the few plants that can convert carbon dioxide (CO2) into oxygen at night. That makes it an ideal plant for your bedroom, since it can help regulate healthy airflow.
10. Eat a Popsicle Before Bed
When I was a kid, no one I knew had air conditioning and we ate popsicles to cool down. That said, before you run to your local corner store, you should know that many store-bought popsicles are essentially sugar and food dye. And eating sugar, especially processed sugar, can cause your blood glucose levels to spike, then crash. And when your nervous system goes through those extreme highs and lows, you’re likely to experience changes in your mood which can make falling asleep harder.
So, opt for homemade popsicles instead. Making popsicles is fun and easy, and they’re a great way to hydrate, too. Make them with Greek yogurt and raspberries (or other low-sugar berries like blueberries and blackberries). Greek yogurt is nutritionally superior to regular yogurt. It contains double the protein and half the carbs per serving and berries are low in sugar and high in antioxidants.
To make frozen Greek yogurt pops, mash ¾ cup of berries in 2 cups of 2% plain Greek yogurt. Portion this mixture into popsicle molds (I like these ones) and place in the freezer for 3 to 4 hours until completely frozen.
Still Too Hot and Sweaty to Sleep?
Heatwaves aside, alcohol, stress, menopause, certain types of medication such as antidepressants, antiretrovirals and hormone therapy, as well as certain medical conditions like autoimmune disorders, cancers, depression, obesity and sleep disorders can give you night sweats.
If you suspect your night sweats may be related to something other than unbearably hot weather, consult your doctor. You may be pleasantly surprised to discover your discomfort could be solved by simple lifestyle and diet changes, minor tweaks to your medication, or uncover a budding health issue before it becomes a serious problem.