emirates7 - Cool showers and reduced intake of coffee and alcohol may be necessary adjustments as rising global temperatures—driven by climate change—continue to disrupt sleep patterns. Researchers warn that we must learn to adapt if we want to protect our sleep and overall health.
The brain is particularly sensitive to heat, which raises the body's core temperature and triggers stress responses. As a result, scientists are focusing more on how to help people adapt to warmer nights, which are increasingly disturbing sleep and leading to health issues.
A 2024 review published in Sleep Medicine described global warming and urban heat as serious threats to human sleep, health, performance, and wellbeing.
Data from a 2022 study in One Earth found that people lost an average of 44 hours of sleep annually in the early 21st century, mainly due to rising temperatures. Another study led by Kelton Minor at the University of Copenhagen, involving over 47,000 participants in 68 countries, projected that by 2099, individuals could lose 50 to 58 hours of sleep annually if climate trends continue.
The researchers emphasized the urgent need for practical interventions and studies to help people adapt and preserve the critical restorative function of sleep in a warming climate.
Because brain neurons that regulate sleep and body temperature are closely connected, cooling down the internal body temperature is crucial for quality rest.
However, adapting to heat does put extra demands on the body, said Fabien Sauvet of Paris Cité University. He explained that while we may sweat more efficiently, this increases our hydration needs—and adaptation has its limits. During heatwaves, behavioral changes like modifying routines, clothing, and activity levels become essential.
Still, humans may be able to tolerate more heat during sleep than is often believed. Sauvet cited research suggesting that sleep quality can remain acceptable in rooms as warm as 28°C (82.4°F). He also challenged the common idea that bedrooms must be between 18°C and 20°C (64–68°F), suggesting instead that lightweight sleepwear, a thin sheet, and proper airflow could help people adjust to slightly higher temperatures.
Over-reliance on air conditioning may prevent the body from acclimating to warmer conditions, he warned.
Neuroscientist Armelle Rancillac, from the Centre for Interdisciplinary Research in Biology, noted that once room temperatures exceed 28°C, maintaining sleep quality becomes significantly harder. Lack of sleep can quickly lead to daytime drowsiness, fatigue, and increased accident risk, while long-term sleep deprivation raises the likelihood of weight gain, diabetes, heart disease, and even conditions like Alzheimer’s.
She also emphasized the link between chronic sleep loss and mental health issues, as poor sleep lowers stress tolerance.
To sleep better in hot weather, Rancillac advised people to reduce or eliminate common "sleep disruptors." Taking a cool—not freezing—shower before bed, cutting back on stimulants like caffeine, and avoiding alcohol (which can slightly raise body temperature) are all recommended.
Sauvet added that post-workout hot baths should be avoided; it's better to stay in ambient outdoor temperatures or try a cold bath instead.
Short daytime naps can help offset the effects of sleep loss. Ideally, these should be kept to 30–40 minutes and taken before 2 p.m. to avoid disrupting nighttime sleep.
The brain is particularly sensitive to heat, which raises the body's core temperature and triggers stress responses. As a result, scientists are focusing more on how to help people adapt to warmer nights, which are increasingly disturbing sleep and leading to health issues.
A 2024 review published in Sleep Medicine described global warming and urban heat as serious threats to human sleep, health, performance, and wellbeing.
Data from a 2022 study in One Earth found that people lost an average of 44 hours of sleep annually in the early 21st century, mainly due to rising temperatures. Another study led by Kelton Minor at the University of Copenhagen, involving over 47,000 participants in 68 countries, projected that by 2099, individuals could lose 50 to 58 hours of sleep annually if climate trends continue.
The researchers emphasized the urgent need for practical interventions and studies to help people adapt and preserve the critical restorative function of sleep in a warming climate.
Because brain neurons that regulate sleep and body temperature are closely connected, cooling down the internal body temperature is crucial for quality rest.
However, adapting to heat does put extra demands on the body, said Fabien Sauvet of Paris Cité University. He explained that while we may sweat more efficiently, this increases our hydration needs—and adaptation has its limits. During heatwaves, behavioral changes like modifying routines, clothing, and activity levels become essential.
Still, humans may be able to tolerate more heat during sleep than is often believed. Sauvet cited research suggesting that sleep quality can remain acceptable in rooms as warm as 28°C (82.4°F). He also challenged the common idea that bedrooms must be between 18°C and 20°C (64–68°F), suggesting instead that lightweight sleepwear, a thin sheet, and proper airflow could help people adjust to slightly higher temperatures.
Over-reliance on air conditioning may prevent the body from acclimating to warmer conditions, he warned.
Neuroscientist Armelle Rancillac, from the Centre for Interdisciplinary Research in Biology, noted that once room temperatures exceed 28°C, maintaining sleep quality becomes significantly harder. Lack of sleep can quickly lead to daytime drowsiness, fatigue, and increased accident risk, while long-term sleep deprivation raises the likelihood of weight gain, diabetes, heart disease, and even conditions like Alzheimer’s.
She also emphasized the link between chronic sleep loss and mental health issues, as poor sleep lowers stress tolerance.
To sleep better in hot weather, Rancillac advised people to reduce or eliminate common "sleep disruptors." Taking a cool—not freezing—shower before bed, cutting back on stimulants like caffeine, and avoiding alcohol (which can slightly raise body temperature) are all recommended.
Sauvet added that post-workout hot baths should be avoided; it's better to stay in ambient outdoor temperatures or try a cold bath instead.
Short daytime naps can help offset the effects of sleep loss. Ideally, these should be kept to 30–40 minutes and taken before 2 p.m. to avoid disrupting nighttime sleep.