The extended daylight and summer heat not only inhibit melatonin production but also provoke psychological anxiety, which prevents the body from cooling down and entering deep sleep.
Heat and short nights ruin summer sleep / © Credits
During the summer period, millions of people face the problem of seasonal insomnia, which arises from a disruption in biorhythms and the body’s inability to cool down. Doctors emphasize that such a change requires not only arranging the bedroom but also proper psychological adaptation to the heat.
This is reported by The Guardian.
Mechanism of Sleep Hormone Blockage and Anxiety
As somnology experts explain, the main cause of seasonal disorders is impaired melatonin synthesis, which our brain begins to actively produce exclusively with the onset of complete darkness. Since the duration of daylight significantly increases in summer, the retina continues to capture light and signals to the body that the period of wakefulness is still ongoing.
In addition to lighting, summer heat becomes a huge obstacle to rest, as a drop in body temperature by two to three degrees is necessary for the brain to enter the deep sleep phase. When a person cannot fall asleep for a long time, a psychological trap arises: irritation and anxiety activate the sympathetic nervous system, which provokes adrenaline release, further heating the body.
Psychologists strictly prohibit staying in bed and forcing yourself to sleep if you feel increasing anger due to the heat. Instead, specialists advise getting up, cooling down in another room, and returning to the bedroom only when the feeling of sleepiness returns, after first closing the windows with thick curtains against the morning sun.
Consequences for DNA and Temperature Tricks
The absence of full night rest not only leads to irritability but also harms cell repair, as melatonin acts as a powerful antioxidant. As reported by The Conversation, Canadian scientists have studied the effect of this hormone on the repair of damaged DNA segments in people with disrupted circadian rhythms.
The study showed that an increase in melatonin levels stimulates natural repair mechanisms and helps the body recognize and remove elements of cells destroyed by oxidative stress. For the body to produce this hormone independently, experts recommend using natural bedding (cotton percale or linen) and avoiding silky satin, which poorly allows air to pass through.
For rapid local cooling, doctors suggest placing a pillowcase in the freezer for 20 minutes before bed or using a damp, cool towel on the neck and wrists. If you use a regular fan, its effectiveness can be significantly increased by placing a small bowl of ice cubes in front of the blades.
Special attention should be paid to the elderly, infants, and pets during extreme temperatures, as their bodies regulate heat dissipation much worse. Specialists urge to regularly check their condition and seek medical attention at the first signs of heatstroke, such as confusion or sudden cessation of sweating.
Effective Sleep Preparation Rules
To prepare the body for sleep, doctors recommend refraining from evening alcohol consumption and heavy meals, as well as postponing intense sports training to the morning hours. Maintaining hydration in the heat is critically important, but water should be consumed evenly throughout the day, reducing the amount immediately before bedtime to avoid nighttime awakenings.
The main rule of summer rest is to accept the situation: if the weather cannot be influenced, one should stop fighting with one’s own body. Giving up gadgets with blue light, a cool shower, and a calm attitude towards temporary sleep difficulties will help calm the nervous system much better than constantly watching the clock.
We remind you that regular alcohol consumption before bed can lead to a persistent disruption of the circadian rhythm. As a result, a person cannot fall asleep and feels lethargic during the day, unable to work effectively.
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