The extended daylight hours and summer heat not only inhibit melatonin production but also trigger psychological anxiety, which prevents the body from cooling down and entering deep sleep.
Heat and short nights disrupt sleep in summer / © Credits
During the summer, millions of people face the problem of seasonal insomnia, which arises from a disruption in biorhythms and the body’s inability to cool down. Medical professionals 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 explained by somnology experts, 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 the body that the period of wakefulness is still ongoing.
In addition to lighting, summer heat becomes a major obstacle to rest, as a decrease in body temperature by two to three degrees is essential for the brain to transition into deep sleep. When a person cannot fall asleep for a long time, a psychological trap arises: irritation and anxiety activate the sympathetic nervous system, triggering adrenaline release, which further heats up the body.
Psychologists strongly advise against staying in bed and forcing yourself to sleep if you feel increasing anger due to the heat. Instead, specialists recommend getting up, cooling down in another room, and returning to the bedroom only when you feel sleepy again, having previously covered the windows with thick curtains to block the morning sun.
Consequences for DNA and Temperature Tricks
Lack of adequate 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 increased melatonin levels stimulate natural repair mechanisms and help the body recognize and eliminate elements of cells destroyed by oxidative stress. To enable the body to produce this hormone independently, experts recommend using natural bedding (cotton percale or linen) and avoiding silky satin, which poorly allows air circulation.
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 less effectively. Specialists urge to regularly monitor their condition and seek medical attention at the first signs of heatstroke, such as confusion or a sudden cessation of sweating.
Effective Sleep Preparation Rules
To prepare the body for sleep, medical professionals recommend avoiding 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 directly before bed to avoid nighttime awakenings.
The main rule of summer rest is accepting the situation: if the weather cannot be influenced, one should stop fighting their own body. Discontinuing the use of gadgets emitting blue light, taking a cool shower, and maintaining 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 experiences lethargy during the day, unable to work effectively.
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