Summary: Many people struggle to sleep during hot weather. Researchers review evidence and offer practical strategies to improve sleep quality during heatwaves.
Source: Wiley
As heatwaves become more frequent, researchers from the European Insomnia Network examined how rising night-time temperatures influence body temperature and sleep quality.
Their literature review, published in the Journal of Sleep Research, concludes that ambient temperatures outside the human thermal comfort zone can significantly impair sleep by disrupting the body’s normal thermoregulation processes.
The authors highlight that certain groups are particularly vulnerable to sleep disruption during heatwaves, including older adults, children, pregnant people, and individuals with psychiatric conditions.
Drawing on elements of cognitive behavioral therapy for insomnia (CBT‑I), the review offers practical, evidence-informed recommendations to reduce sleep problems during hot spells.
“Keep the bedroom temperature below 25 degrees Celsius (77°F); an ideal target is around 19 degrees Celsius (66°F),” said corresponding author Ellemarije Altena, Associate Professor at the University of Bordeaux, France.
“Sleep tends to become shallower and less restorative when the sleeping environment is too warm. If possible, use a fan rather than constant air conditioning,” Altena added.
She and her colleagues recommend several simple, practical measures that can help the body cool and maintain better sleep during hot nights: take a lukewarm shower or foot bath before bed to support the body’s cooling, schedule physical activity in the cooler morning hours, and stay well hydrated throughout the day so the body can cool more effectively overnight.
“Limit alcohol intake during heatwaves: alcohol both dehydrates and disrupts sleep. Keeping a consistent sleep–wake schedule is important for everyone, and especially for children, to preserve sleep quality when temperatures rise,” Altena said.
Additional pragmatic steps adapted from CBT‑I principles and common-sense sleep hygiene include using light, breathable bedding and loose sleepwear to aid cooling; closing curtains or blinds during the day to reduce indoor heat gain; and, when safe and appropriate, ventilating the bedroom at cooler times of day or night.
The review emphasizes tailoring strategies for vulnerable populations: older adults may have impaired thermoregulation and require closer attention to bedroom temperature and hydration; caregivers should maintain routines for children; pregnant people may need individualized cooling strategies; and people with psychiatric illnesses may benefit from combining behavioral tips with clinical support.
About this sleep research news
Author: Dawn Peters
Source: Wiley
Contact: Dawn Peters – Wiley
Image: The image is in the public domain
Original Research: Open access.
“How to deal with sleep problems during heatwaves: practical recommendations from the European Insomnia Network” by Ellemarije Altena et al. Journal of Sleep Research
Abstract
How to deal with sleep problems during heatwaves: practical recommendations from the European Insomnia Network
Heatwaves are increasing in frequency and typically raise night-time temperatures, which can undermine sleep by interfering with the body’s thermoregulation.
This review synthesizes research on how elevated night-time ambient temperatures affect core body temperature and sleep quality, and it discusses the heightened risks faced by vulnerable groups such as older adults, children, pregnant people, and those with psychiatric conditions.
The authors propose several practical interventions—drawn from cognitive behavioral therapy for insomnia and sleep hygiene principles—designed to reduce sleep disturbances during heatwaves. These include maintaining a cool bedroom (below 25°C, ideally near 19°C), pre-bed cooling routines, scheduling daytime activities in cooler hours, staying hydrated, limiting alcohol, and preserving a consistent sleep schedule with special attention to children and other vulnerable groups.
While these recommendations can help mitigate the health consequences of poor sleep during heatwaves, the review notes that the existing literature is limited. It calls for further research to clarify the links between temperature changes and sleep disturbances and to refine targeted strategies for those most at risk.