Heat waves have kept only 56% of Americans from getting optimal sleep, survey finds

Millions of Americans have been dealing with dangerous temperatures this summer as a heat dome blanketed large swaths of the country. In fact, some of these excessively high temperatures are currently affecting many states. Beyond potentially life-threatening risks like heat exhaustion and dehydration, the scorching heat has had a major impact on how well Americans sleep. According to a study from Amerisleep, the relentless heat has significantly disrupted sleep patterns.

Amerisleep surveyed 1,000 people to rate their sleep quality during heat waves on a scale of 1 to 100 percent. The average respondent rated their sleep quality at a meager 56 percent, with 100 percent representing 7 hours of uninterrupted, deep sleep.

“It’s not just feeling sleepy and irritable the next day that’s a consequence of poor sleep.“, says April Mayer, sleep expert at Amerisleep.Poor quality sleep, as is the case for many people during this prolonged heatwave, can have debilitating effects in the medium and long term. This can include weakened immune function, increased stress levels and an increased risk of chronic diseases such as heart disease..”

Mayer continues: “Even if the air conditioning is on full blast all night, it doesn’t guarantee a good night’s sleep. The effects of heat during the day can have repercussions at night, as our bodies are still recovering from the heat exposure during the day, which can disrupt our natural sleep cycles and make it harder to fall asleep and stay asleep..”

Amerisleep also asked respondents to describe, in one word, how they would react to the news of another heat wave. The most common word used was “irritated” (44%), followed by “despair“(19%) and”defeated“(19%). Only 18% responded”indifferent.‘

The survey also found that 67% of respondents are now more convinced than ever of the need to take proactive steps to combat the effects of climate change. This includes advocating for greener policies, supporting renewable energy initiatives and making personal lifestyle changes to reduce carbon footprints.

Amerisleep has provided some tips on how to cope and get better quality sleep during heat waves:

Optimize air circulation

• Use a window or portable air conditioner to cool your room before bed.
• Consider using fans to create a cross breeze and improve air circulation.
• Open windows and use blackout curtains to block outside light.

Block sunlight

• Install blackout curtains or reflective films to prevent sunlight from heating your room.
• Keep curtains and blinds closed during the day and open them in the evening if it is cooler outside.

Change the way you sleep

• Sleep on the ground floor or a lower floor, as warm air rises.
• Use innerspring or hybrid mattresses with cooling technology.
• Consider sleeping in separate beds or using separate blankets to reduce heat transfer.

Use a cooling litter

• Choose breathable bedding made from cotton, linen or bamboo.
• Use cooling pads, pillows or even freeze your sheets before going to bed.
• Try placing ice packs wrapped in towels in bed.

Hot water showers

• Take a hot shower before bed to lower your body temperature.
• Use a damp washcloth on your forehead or neck for instant relief.

Use light sleepwear

• Wear lightweight, breathable sleepwear made from natural materials like cotton.
• Avoid heavy or bulky clothing and consider minimal clothing for maximum comfort.
• Avoid using heat-emitting devices in bed.

Drink enough fluids

• Stay hydrated throughout the day and consider drinking electrolyte-infused water.
• Avoid sugary foods and caffeinated drinks before bed.

Avoid large meals

• Eat lighter, more easily digestible meals to avoid metabolic heat.
• Avoid foods high in carbohydrates, sugars, saturated fats or dietary fiber before bed.

Exercise Safely to Sleep Better

• Exercise during the cooler hours of the day or indoors.
• Simple activities like walking in an air-conditioned shopping mall can help improve sleep quality.

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A version of this message has been Previously published on amerisleep.com.

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