A couple of nights ago we had a thermal blowout in the city I live in. Many people around me noticed it. They heard the wind blowing against the windows and felt the temperature rise. I told them that I didn’t notice anything, that I always sleep very well. And it’s true, I sleep well. However, the next day I feel like I only slept 3 hours. This is not unusual, since high temperatures not only prevent us from falling asleep. Even if we feel like we’ve been asleep, the reality is that sleeping in the heat makes us wake up more tired for several reasons.
Two reasons. There are two main reasons why it is difficult for us to sleep in the heat and, furthermore, we wake up tired. The first is insufficient cooling. At night, our body temperature drops, normally between 0.5ºC and 1ºC. This is essential for us to fall asleep. Therefore, if the ambient temperature is very high, we will not be able to cool ourselves properly. We may manage to sleep, but we will not rest properly.
On the other hand, as homeothermic animals that we are, we have mechanisms that help us maintain our temperature within specific ranges, regardless of whether it is hot or cold. Two of these mechanisms, which are also closely linked to each other, are sweating and vasodilation. They are very necessary processes, which occur with more intensity when it is hotter. The problem is that, no matter how essential they are, when they occur too intensely, they can cause us some harm. Exactly, fatigue is one of them.
The body is not cooled. Many of our physiological processes repeat periodically in 24-hour cycles known as circadian rhythms. Sleep is the best known of these processes.since every day we get up and go to bed at least once. A region of our brain known as the suprachiasmatic nucleus is the one that detects when it’s time to sleep and induces rest through various methods. For example, when it is daytime, the light that enters our retina tells the suprachiasmatic nucleus that we have to get up, which inhibits the release of melatonin, a hormone that helps us fall asleep. On the other hand, when the light falls, the opposite is done. The release of melatonin is stimulated.
The thing is, melatonin is not the only driver of sleep. The suprachiasmatic nucleus also drives body cooling. If it is very hot, it is difficult to lower the temperature, but eventually it is achieved and we will be able to fall asleep. The problem is that during REM sleep, the body’s ability to regulate temperature It is practically deactivatedso we may wake up. Sometimes we don’t realize these awakenings. We feel like we can sleep warm. But we are not resting. Other times we do realize that we wake up and it is even worse.
The tension on the floor. Vasodilation occurs to drive more blood close to the skin. This causes more heat to be conducted to that area. On the other hand, sweating is an excellent cooling mechanism. It consists of releasing a liquid composed mainly of water to the surface of the skin; which, once there, must evaporate. And what does that liquid need to evaporate? Indeed, heat. A heat that is extracted from within the body, thanks to this dilation of the blood vessels. This is magnificent. The problem is that excessive vasodilation leads to drops in blood pressurewhich greatly increase our feeling of tiredness. Furthermore, if we do not act accordingly, sweating can cause dehydration, which also makes us feel more tired. Or something worse.
The fan may be a better option than air conditioning
Solutions. There are many tips for sleeping in the heat, although they are usually insufficient when it is too suffocating. It is best to generate a current of air in the room between doors and windows and, if necessary, turn on a fan. Air conditioning is not so recommended. Taking a warm shower may also be good advice. Never cold, much less hot, as the body will have to invest too much energy to compensate for the temperature. With stifling heat, we are not about to waste extra energy. And, of course, avoiding heavy, alcoholic or spicy foods before bed is also a good option.
Unfortunately, with these suffocating nights that we are having to livewe have no choice but to sleep in the heat. These tips can help us rest a little better, although they are not miraculous. You may also wake up tired. When you feel this way, remember the importance of combating climate change.
Image | Magnificent
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