Several indications and estimates were made during the time of the global healthcare pandemic COVID-19 regarding climate change particularly the rise in temperature. The year 2022 has witnessed and is witnessing the scorching heat comprehensively but the Asian neighbors Pakistan and India are amidst the heatwaves.
High temperatures and extreme heatwaves directly impact the human body and systems. The sleeping habits are disturbed, stomach cramps, dehydration, tiredness, chaotic schedules, and above all heatstroke. Amongst the most disturbing issues due to excess heat, people are confronting difficulty in sleep patterns.
The scorching heat is affecting the ability to nod off, stay asleep, and feel relaxed from sleep.
In extremely hot spells of heatwaves, several people find it hard to take sufficient sleep. It is significant for good health to get the proper and required sleep, and here are some tips for a better sleep pattern.
Things/habits to avoid
Avoid sleeping during day time
In the severe summer heat, the body system works intensely to control the body temperature which requires a considerable amount of energy.
To keep up a normal body temperature, the extra efforts our body makes made us feel sleepy and sluggish. This makes it hard to get a proper routine. Don’t sleep during the daytime in high temperatures or the heatwaves because it will help you to fall asleep quickly at night time with no trouble.
Avoid excess work and a busy schedule during heatwaves
Avoid excess working hours and messy schedules in summer as they will affect your sleep pattern. In hot weather you want to change your daily habits but don’t do that as doing so can affect your sleep.
This happens frequently because people tend to move their working hours at night due to fewer temperatures but this routine directly messes the sleep time and led to sleep deficiency.
Accordingly, sleep on time daily and plan daily activities and work according to the timetable. Try to finish every task on time before going to bed and don’t delay the tasks for the night.
Do not drink alcohol and caffeine during heatwaves
Do not drink alcohol and caffeine and Watch out for your drinking habits. Caffeine-containing drinks activate the central nervous system of the body and force it to stay wakeful. It also causes dehydration that interrupts sleep patterns.
In the same way, excessive alcohol decreases the time necessary to fall asleep and people wake up early. The inappropriateness directly upsets the overall sleep cycle.
Avoid excessive things before going to bed
Avoid drinking excessive water, working out, and having dense or spicy meals near bedtime. These habits will cause excessive urination, rise in internal temperature, and dehydration respectively and brains will receive the signals of sleep interruptions.
Things/habits to follow
Make good environment
Keep the temperature of the home or bedroom moderate and Stay cool with all needed steps during heatwaves. To make certain that the bedroom is sufficiently cool at night, keep curtains on the bedroom windows during the daytime or severe temperature hours to avoid sunlight entering the room directly.
Try to close all the direct entrances of sunlight in the home-like windows or doors. Before going to sleep at night, open all the windows.
These basic measurements on daily bases will keep the temperature good at night. This way the temperature can be controlled for a good night’s sleep.
Use comfortable clothing during heatwaves
Use light-colored and soft stuffed clothes, bedsheets, and other belongings that keep you and the entire environment comfortable and relaxed to use. The light-colored cotton sheets and clothes don’t absorb much light but reflect. This way the body temperature would be in a bearable range.
Take little fans and water bottles along
Keep little belongings alone in scorching weather like a small fan or ice-cold water. These will help in the moderation of body temperature.
Stay hydrated
Stay hydrated by drinking plenty of water during the daytime. Excessive heat or sun exposure cause too much sweating which will cause water deficiency.
You might feel headaches, weak immunity, and tiredness due to dehydration during heatwaves and ultimately find it hard to fall asleep. Good daytime routines are always helpful in getting an adequate night’s sleep.
Take care of children and older people
In excessive temperatures, kids and older people are more vulnerable to the changes and get affected easily. Take good care and do possible measures according to their needs. They need proper sleep to probably not get ill frequently.
Sleep is the most important part of human routines as it cleans toxicants from the body, and refreshes your mind and functions. It is a natural detoxification process. All the functions of the body are related to good sleep patterns. Your mental health and physical health, both require good periods of sleep.
It allows the body and brain to recharge and be refreshed. Healthy sleep is the key to a healthy life and proper brain function.
With every moment passing, the world is confronting fluctuations in temperature that is highly impactful on human health. It has become requisite to follow suitable measures to stay healthy and calm amidst the mounting disarray. Thus, follow all the possible measures in extreme conditions to be on track.
Sources
https://www.bbc.com/urdu/world-49098293
https://www.dailysabah.com/health/2017/07/04/how-to-get-a-good-nights-sleep-in-scorching-heat
https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
