As the northern hemisphere settles into summer, record level heat has descended on many parts of it. And when the mercury rises, it can be difficult to get the rest we need. But why does heat disrupt our sleep and how can you reclaim your nights?
Our bodies are designed to follow a natural sleep-wake cycle called the circadian rhythm, which is influenced by light and temperature. As evening falls, our body temperature naturally drops. This tells our body it’s time to sleep. However, when the temperature stays high, this process is disrupted and it’s harder to fall and stay asleep .
This can be especially hard when you’re an athlete, pushing your body to its limit in all kinds of conditions. After a vigorous workout, your body heat gets higher and can take awhile to level off. This makes it even more important to wind down before sleep, which is vital for muscle recovery, cognitive function, and overall athletic performance. Not getting enough sleep can hurt athletic performance by reducing sport-specific skills and causing an imbalance in your body's nervous system, which can mimic symptoms of overtraining and weaken your immune system .
Five Ways Heat Affects Your Sleep
- The onset of sleep is delayed, as your body struggles to cool down enough to trigger sleep.
- You wake up frequently throughout the night, which breaks your sleep cycle.
- High temperatures can reduce the amount of Rapid Eye Movement (REM) sleep, crucial for cognitive functions and emotional health.
- Heat can make you feel uncomfortable, leading to more tossing and turning.
- Sweating through the night can lead to dehydration, further disrupting your sleep.
Sticking to well-studied sleep hygiene rules is extra important when sleep gets hard. Relaxing activities, such as reading or listening to music, should be part of your bedtime ritual. These habits can help signal to your body that it’s time to unwind and prepare for sleep. And when it comes to specifically cooling down in the summer heat, here are some other tips to help you get and stay cool, and sleep and restore better.
- Cool down your room. The ideal sleeping temperature is cooler than you might think: a chilly 65-68°F (18.3-20°C). Use fans, air conditioning, or open windows to promote airflow. Consider blackout curtains to keep the sun’s heat out during the day .
- Cool down your core. Your body temperature drops 1-2°F, before sleep can take ahold. You can help nudge this along by taking a cool shower, or at the least, running cold water over your hands and feet. Another tip that some people swear by is putting a hand towel into a freezer (dry, not wet), which you then put around your neck to cool off before getting into bed.
- Stay hydrated. Drink water throughout the day, but avoid large amounts right before bed to prevent trips to the bathroom . This is especially important for athletes, as dehydration can lead to muscle cramping, which can disrupt sleep. Proper hydration helps maintain muscle function and recovery.
- Sleep in breathable fabrics. Choose lighter, natural materials like cotton or tencel – both prized for their breathability, durability, and softness – for your bedding and sleepwear. When it comes to pajamas, you might think sleeping commando is the best bet for a hot night. But for hot sleepers, that may not be the case. A breathable fabric serves as a “first line of defense” to wick away sweat before it gets to your bed linens.
Cool your mind with alphabeats. When you’re tossing and turning, it’s easy for your mind to race as well. Our neurofeedback technology, which uses music to help relax and quiet the mind, can be beneficial. Engaging in an alphabeats session before bed can help you unwind. We offer brief recovery sessions designed to lower stress levels and prepare your mind and body for a restful night.
Why alphabeats?
We conducted a study that highlights the benefits of using relaxing music and neurofeedback for sleep improvement, and participants reported better, more restorative sleep. So, if the heat is making sleep a struggle, alphabeats can help you wind down and drift off peacefully .
Stay cool, sleep well, and let alphabeats be your nighttime companion, whether you're an athlete striving for peak performance or simply looking for a better night's sleep.