Summer and sleep problems: how to get a better sleep despite the heat

Why do we have trouble sleeping in summer? 

In summer, sleeping often becomes more difficult, especially for people suffering from chronic conditions. Several environmental, biological and behavioral factors are to blame for disrupting our nights.

Heat: the biggest enemy of a good night's sleep

When the bedroom temperature rises above 24°C, our body has difficulty cooling down. This internal thermal drop is essential to initiate sleep and enter deep sleep. Without this cooling, sleeping becomes lighter, night-time awakenings increase and falling asleep is often delayed.

Longer days upset our biological clock 

In summer, the days are longer and evening light delays the natural production of melatonin, the hormone that signals to the brain that it is time to sleep. Exposure to screens accentuates this phenomenon, particularly for people sensitive to blue light. The result: a shift in the circadian rhythm and disturbed sleep.

Summer habits that break our usual routine 

Late meals, long evenings, alcohol consumption, irregular working hours... Holidays and summer social activities profoundly alter our routines. This “social jetlag” further upsets the internal clock and undermines sleep quality, even if you sleep for a long time.

Higher vulnerability in people suffering with chronic conditions

People suffering with a chronic disease are particularly sensitive to the effects of heat on sleep. Problems with thermoregulation, temperature-sensitive treatments, pain or respiratory problems aggravated by hot air are all obstacles to restful sleep. People with chronic conditions accumulate a number of risk factors that degrade the quality of their nights.

The most frequent sleep problems in summer 

The consequences of these disturbances are tangible:

• Difficulty falling asleep, despite fatigue: the body remains too warm, melatonin is slow to take effect, and restlessness sets in,
  
• Fragmented sleep: multiple awakenings caused by heat, discomfort, outside noise or thirst,
  
• Shallow, non-restorative sleep: deep and REM sleep phases are reduced, impairing physical and mental recovery,
  
• Worsening of existing disorders: insomnia, sleep apnea, gastro-esophageal reflux disease (GORD), joint or muscle pain are often exacerbated by the heat and changes in routine.
  

In short, summer has an impact on all aspects of sleep: falling asleep, the stability of sleep cycles and sleep quality. While everyone can suffer, people with chronic conditions are even more at risk.

How can you sleep better despite the heat? 

Making changes to your environment and habits can significantly improve the quality of your sleep in hot weather.

Here are a few tips:

Adjust your sleeping environment 

• Keep the room temperature between 16 and 20°C,
  
• Ventilate early in the morning and in the evening, close the shutters during the day,
  
• Use a fan, gentle air conditioning or damp cloths on the windows,
  
• Use cotton or linen bedding and pajamas, avoid synthetic fabrics.

Install an evening routine 

• Stick to regular hours (even on holiday),
  
• Avoid screens and bright light in the evening,
  
• Take a lukewarm shower before bedtime
  
• Have some quiet time: reading, breathing, relaxing.

Adjust your diet and exercise and stay hydrated

• Eat light lunches, with no heavy fats or sugars,
  
• Drink water regularly, but moderately in the evening,
  
• Avoid coffee, tea and alcohol in the evening,
  
• Do some physical activity in the morning or at cooler times of day.

In case of a chronic condition 

• Review heat-sensitive treatments with a doctor,
  
• Use appropriate aids (breathing masks, cool mattress toppers, etc.),
  
• Use relaxation techniques adapted to your condition.

When to see a doctor? 

In some cases, the impact of heat on sleep goes beyond discomfort and requires medical attention.

1/ Warning signs that should not be ignored

• Your insomnia has lasted for more than three weeks,
  
• You are exhausted during the day despite sleeping all night,
  
• You find it hard to concentrate or stay awake,
  
• You take micro-naps without meaning to,
  
• You have headaches when you wake up,
  
• You feel anxious or unwell at night,
  
• You feel like you will never recover.

 2/ When should you see a doctor? 

• When sleep has a major impact on your quality of life,
  
• If you suffer from a poorly controlled chronic condition,
  
• If apnea symptoms appear or worsen: snoring, pauses in breathing, choking.
  

The first point of contact should be your GP, who can refer you to a sleep center, another healthcare professional (psychologist, relaxation therapist), or a multidisciplinary team combining a medical, nutritional and behavioral approach.