Skip to main content
Hamburger Menu Close

Advertisement

Wellness

Sleepless in Singapore: How to get a good night’s sleep when the weather is so hot

Those hot, humid and sweaty nights that Singapore seems to be experiencing more of lately not only make it harder to fall asleep, they can also cause you to wake up more often. Here’s what you can do for a better – and deeper – night’s sleep.

Sleepless in Singapore: How to get a good night’s sleep when the weather is so hot

It’s difficult to drift off when you and your room are warm but there are things you can do to sleep more soundly, such as staying hydrated through the night and using lightweight bedding. (Photo: iStock/amenic181)

High temperatures can wreak havoc on sleep. Under ideal conditions, your body temperature starts to fall by a couple of degrees about one to two hours before bedtime — and it continues to decline while sleeping, said Dr Leslie Swanson, an associate professor of psychiatry in the Sleep and Circadian Research Laboratory at the University of Michigan.

This internal cooling effect helps us achieve the deep, restorative stage of sleep known as slow-wave sleep.

But “when the ambient temperature is high outside, it prevents our body temperature from falling as quickly,” Dr Swanson said.

This not only makes it harder to fall asleep, but it can also cause frequent awakenings. While it may be difficult to drift off when you and your room are warm, there are things you can do to snooze more soundly.

DO WHAT YOU CAN TO COOL DOWN YOUR BEDROOM

“We tend to get more deep sleep in a cool bedroom,” said Philip Gehrman, a clinical psychologist at the Penn Sleep Center at the University of Pennsylvania.

He even noted that “for some people, once summer hits and they crank up the AC, they sleep better because they’re keeping their bedroom cooler than they would in spring or fall”.

Either sleeping with a fan or the air-conditioner on will help lower your body temperature so that you can get a deeper night’s sleep. (Photo: iStock/Ake Ngiamsanguan)

GET THE AIR IN YOUR ROOM MOVING

If you don’t have access to air-conditioning, use a fan to help the air circulate in your room. Increasing the airflow across the surface area of your body helps to offload heat, said Dr Justin Fiala, a pulmonary critical care and sleep medicine specialist at Northwestern Medicine.

STAY HYDRATED

If you can’t lower the temperature of your room, your body will turn to another method for cooling you down: Sweating. Keep some water by your bedside to make sure you can replenish the liquid you’re losing.

USE LIGHTWEIGHT BEDDING

The best way to help your body regulate its temperature is to use a light sheet or summer comforter, Dr Fiala said. Make sure it’s one you can easily move around under, so you can kick out a limb to help cool down.

AVOID A COLD SHOWER RIGHT BEFORE BED

Cold water will help your body lower its temperature, but it is unlikely to help you with the quality of your sleep. Cold water can be a shock to the body, which might keep you awake longer.

By Rachel Rabkin Peachman and Nicole Stock © 2022 The New York Times

This article originally appeared in The New York Times.

 

Source: New York Times/pc

Advertisement

RECOMMENDED

Advertisement