Surviving the Heatwave: Keeping Your Cool and Catching Z's
Positive Sleep Solutions • July 6, 2024
As the temperatures skyrocket during a heatwave, getting a good night's sleep can feel like a mission impossible. Heatwaves throw a serious wrench into our sleep quality and overall well-being. But why does catching those precious Z's become such a challenge when it's scorching hot?
The Science Behind Sleepless Nights
Your body naturally cools down when it's time for bed, thanks to a nifty hormone called melatonin. But when it's hotter than a jalapeño outside, this cooling process goes haywire, making it tougher to fall and stay asleep. Plus, those sweltering nights can leave you tossing, turning, and sweating like you're in a sauna, depriving you of that deep, restorative slumber.
High temperatures crank up the humidity, making it harder for your sweat to evaporate. Instead of cooling off, you end up feeling sticky and uncomfortable, which only adds to the restlessness and makes finding a comfy sleeping position a Herculean task.
According to the National Sleep Foundation, the sweet spot for sleep-friendly room temperature is between 60-67°F (15-19°C). During a heatwave, reaching this ideal temperature indoors can feel like chasing a mirage, especially without air conditioning or proper ventilation.

And it's not just your sleep at stake. Heatwaves and climate changes can mess with women's health in a big way, from puberty to menopause. Pregnant women need to be extra cautious, as heatwaves can pose risks to both mom and baby.
Sleep Tips to Beat the Heat
Fear not! Plenty of tricks can help you conquer the heat and catch some quality sleep. Here are some cool tips to survive the heatwave:
- Temperature Control: Keep your bedroom at a cool 66 degrees if possible. If not, aim for 67-74 degrees. Anything above that, and you'll be in the sleepless zone.
- Shower Power: A cool or lukewarm shower before bed can work wonders. A foot bath can also do the trick.
- Ventilation Nation: Use ventilators or electric fans to cool your bedroom. Air conditioning is great, but don't overdo it—temps below 63 can also mess with your sleep.
- Hydrate, Hydrate, Hydrate: Stay hydrated during the day to help regulate your body temperature at night.
- Curtain Call: Keep your house and bedroom cool and dark. Close your blinds and invest in blackout curtains to keep that pesky sunlight at bay.
- Ventilate Wisely: If it cools down during the day, ventilate your space before bed, then close up once it starts heating up.
- Lighten Up: Opt for light, cotton clothing to stay cool at night.
- Don't Overcompensate: Had a rough night's sleep? Don't try to make up for it by going to bed earlier. Wait until you're actually sleepy.
- Nap Smart: Short naps can help in extreme heat, but keep them to around 20 minutes and avoid late afternoon naps.
- Stick to a Schedule: Maintain a regular sleep schedule for better sleep quality.
- Rise and Shine: Wake up early in the summer? Don't stay in bed awake. Start your day with a walk or some reading.
- Cozy Nook: Create a cozy reading nook for those times when sleep eludes you. Head back to bed only when you're truly sleepy.
- Alcohol Alert: Be mindful of alcohol's effects on sleep. It disrupts deep sleep, dehydrates you, and increases sweating.
- Morning Moves: Morning exercise can help combat daytime fatigue and keep your sleep schedule consistent.
When the heat is on, remember to keep cool, stay hydrated, and create a comfortable sleep environment to keep those sweet dreams coming. As we navigate the effects of climate change, finding ways to mitigate these sleep disruptions becomes crucial for our health and well-being.
Discover how to choose the best CPAP machine manufacturer with our comprehensive guide.
Tips to help you get great deep sleep.
How REM Uses Energy Despite the fact that you are resting, your body still consumes energy when you sleep. Energy use is particularly high during REM (rapid eye movement) sleep. During this time, your brain is highly active and you burn the most glucose, your body’s source of fuel. Your heart rate and blood pressure also rise during this time, which burns more calories. Other Calorie-Burning Activities During Sleep During the night, your body goes to work repairing any damage done on a cellular level during your waking hours. For instance, if you exercise during the day, your muscles will recover and repair themselves at night, which requires energy. Food digestion also uses energy, as your body breaks down your meal into usable fuel for the following day. How Many Calories Can You Burn? The amount of energy you use during sleep depends on a number of factors, including your basal metabolic rate (BMR), which determines the amount of energy your body needs to maintain its most basic functions. This includes breathing, blood circulation, and keeping your organs running. How much you weigh plays a role in setting your BMR: The more pounds you are carrying, the more energy you use. Finally, the amount of sleep a person gets influences calories burned as well. For example, a healthy person who weighs 125 pounds burns approximately 38 calories per hour of sleep, so you can multiple that number by number of sleep hours to see approximately how many calories are being burned. - Thanks to the National Sleep Foundation
While it might seem logical to only replace components of your CPAP machine when they appear dirty or worn, there are many reasons to proactively care for and replace supplies on schedule. The air filter on your CPAP machine is responsible for respiratory health, so keeping the filter in top shape should be a priority for the well-being of anyone who deals with sleep apnea.
It can get a little confusing when it comes to figuring out whether or not you need a humidifier, a dehumidifier, or an air purifier. The answer to which you need isn’t quite black and white and can be one or the other or even all three depending on several factors. To figure out what you need, it’s best to understand what each one does. Humidifier Humidifiers are portable units that increase humidity levels in the air. The air in our homes can become too dry when we live in dry climates or during the colder months when the heat is turned up, causing the air to dry out. Dry air can also damage valuables, such as art and musical instruments, as well as dry-out and warp wood floors, panelling, and furniture. Humidifiers may help you prevent the following: Allergy Reactions Nasal and Throat Irritation Nosebleeds Dry Skin Cracked Lips Breathing Difficulties Dehumidifier Dehumidifiers take humidity out of the air. Too much humidity in the air can cause breathing complications in those with COPD and asthma. Excess moisture in the air can also cause mould and help dust mites grow and thrive. People living in hot and humid climates tend to have too much moisture in the air of their home, and summertime and warm temperatures increase humidity levels for those not living in especially humid climates. Also, homes that are damp due to leaks and poor ventilation also have too much humidity in the air. Dehumidifiers work best on places such as: Basements Bathrooms Kitchens Bedrooms Air Purifier Air purifiers clean the air in the home. They take in air that is then passed through a series of filters. People with asthma and allergies are especially prone to complications when breathing in air that contains dust and other allergens. An air purifier continuously filters the air you breathe for cleaner and healthier air, as well as less dust to clean. Air Purifiers helps eliminate airborne pollutants such as: Dust Pet Dander Smoke Pollen Airborne Allergens and Pollutants So Which Do You Need? In reality, most people who want their climate to be as clean and healthy as possible choose to use all three depending on the time of year. An air purifier is helpful year-round, especially if someone living in the home is a smoker or suffers from allergies or asthma. During the winter months when the heater is on, a humidifier helps maintain the moisture in the air that you need to breathe better, especially when you or a loved one has cold or breathing difficulties. And during the summer months when humidity levels rise or in a home that is especially damp or has mould; a dehumidifier can help you control mould and mildew and make breathing easier by taking away the excess water vapours in the air. Each type of unit has its benefits and be useful during certain times of the year or in certain climates. Those with allergies or asthma and those concerned about the quality of the air they breathe might consider using all three as necessary.
Have you ever woken up to water in your mask? Ever noticed a lot of condensation in your tubing? Has water in your hose ever stopped you from using your CPAP? This is known as CPAP rainout. What is rainout? And why does it happen? What’s the big deal with moisture in the air? The normal function of the upper airway is to heat, humidify and filter the air that you breathe into your lungs. If you have been diagnosed with sleep apnea and are using CPAP (continuous positive airway pressure), the device is blowing air into your airway all night long and you may have some leak of air through your mouth or mask. This can cause dry airways and inflammation. Studies show up to 70% of CPAP users experience nasal congestion, drynoseand throat, sore throat, nose bleeds (epitaxis) or discomfort from the cold airflow CPAP. Heated humidification can reduce airway dryness and increase compliance.
Sleep Tips for everyone
Helpful tips for Travel CPAP users
If you have ever worked in a sleep lab you know there was never a shortage of patients that had a lot of issues getting acclimated to a cpap for the first time. A lot of those patients continued to have issues with their CPAP once they got home. Current research estimates that the compliance rate for CPAP (how many people use CPAP more than a few months) is approximately <60 percent, one common explanation as to why that percentage is so low is that patients continue to have a lot of CPAP issues at home and don’t know who to ask to resolve them. Here are 5 common CPAP issues and how to resolve them: 1. How do I get used to wearing a CPAP mask?/I’ll never get used to wearing a CPAP mask. Take baby steps getting accustomed to your mask! Try wearing the mask during the day when you're watching TV or reading a book. Sometimes simply wearing the mask while you're cooking or even surfing the Internet can help you get used to wearing it at night. Once you become accustomed to how the mask feels on your face, start wearing the CPAP mask every time you sleep at night, even during naps. 2. My CPAP mask is uncomfortable to wear at night Ask your doctor, sleep tech, or CPAP supplier/DME to show you how to your mask is supposed to fit, check the manufacturers patients instructions online. The key to this is no matter your issue there are 100’s of different styles of masks available, you might have to try a couple different masks until you find the one you are comfortable with. Here is a link to the different types of masks that are available at positivesleepsolutions.com http://c7040b26.sitemodify.com/store1/CPAP-Masks-c32194217 3. I can't tolerate the forced air that well. Most CPAP machines are equipped with what’s called a “ramp” feature. The "ramp" feature allows you to start with low air pressure, which is then followed by an automatic, gradual increase that eventually sets itself to the pressure you were prescribed by your doctor. The rate of this "ramp" feature can be adjusted by your doctor as well. If your issues continue consult with your physician about a bipap machine. 4. My nose is running or stuffy after I wear my CPAP mask! My nose is clogged and I can’t breathe in or out with the pressure on! First, check if your CPAP device comes with a heated humidifer. Usually these symptoms can be alleviated by the use of a humidifier. If your machine does not have one, consider getting one that allows you to adjust the level of humidification. Consider using a nasal saline spray at bedtime to prevent your nose from over drying/clogged. And finally, make sure that your mask is actually fitting well-even the smallest leaks can contribute to your dry nose. 5. Why do I have dry mouth after wearing my CPAP mask? If you breathe through your mouth at night or sleep with your mouth open, CPAP may worsen dry mouth. A chin strap may help keep your mouth closed and reduce the air leak if you wear a nasal mask. Another common issue is your pressure may be too high and you may need your machine adjusted by your CPAP provider, ordering doctor. But once again, make sure that you're wearing the right kind of mask and try adjusting your CPAP machine's heated humidifier to see if that helps.
