5 tips to sleep better
Why is it harder to fall asleep when it’s hot? “Sleep and body temperature are interconnected,” answers Guido Simonelli, researcher at the Center for Advanced Studies in Sleep Medicine. Normally, our body temperature naturally drops before we fall asleep. However, during a heat wave and without air conditioning, our body tries to cool down for the night, but it is unable to do so, which causes disturbances during our sleep. According to Mr. Simonelli, during a heat wave, deep sleep, the most restorative moment of our night, is more difficult to access.
Stay hydrated
You need to hydrate all day, “without waiting for thirst,” according to the DD Taís Araújo, clinical director and psychologist at Haleo, a virtual clinic for sleep disorders. However, she emphasizes that it is important not to drink too much before going to sleep to avoid interrupting your sleep with trips to the bathroom.
Although it’s important to hydrate during the day, it’s best to avoid sugary drinks that contain caffeine during the afternoon, advises Simonelli.
Take a lukewarm shower, not a cold one
“Take a lukewarm shower [environ une heure] before going to bed helps us lower our body temperature,” explains Dr.D Araújo. Even though you might think that a cold shower would be more effective in cooling down, it will not have the desired effect since the body will respond to this cold by trying to warm up more. “When you get out of the shower, you’ll feel like it’s ten times hotter,” says Simonelli.
Adapt your environment
It is important to cool your bedroom in every possible way, according to the experts consulted, for example by covering the windows with curtains to prevent the room from getting too warm. You can also install a fan, use a cool water mist and choose light natural fiber clothing and sheets. Limiting heat sources in the bedroom is also a solution, according to the DD Araújo. This can be done in particular by turning off electronic devices and lights.
Maintain a stable sleep routine
According to the DD Araújo, “you have to try to have regular bedtimes and getting up times, even during [vague de chaleur] “.
Taking care of your mental health
The DD Araújo advises using relaxation techniques, like meditation and deep breathing, to “calm the mind before bed and promote deeper sleep despite the [vague de chaleur] ”, given that it can worsen mental health problems.
“During these days [de vague de chaleur]if you don’t get enough sleep, it will affect your mood and performance. […] Pay attention to this and be kind to yourself,” concludes Mr. Simonelli.
5 tips for doing physical activity safely
Why is it harder to do physical activity when it’s hot? “When we do physical activity [intense], muscle contractions generate body heat. If, in addition, it is hot outside and we ourselves generate heat, the body will need to cool down even more,” explains Claudette Rouisse, senior advisor in health, physical activities and aquatics at the YMCAs of Quebec.
The body reacts to this increase in temperature by sweating, a mechanism that allows it to cool down. On the other hand, according to François Bieuzen, director of the sports science department and physiologist at the Institut national du sport du Québec, in a very hot and humid environment, sweat will not necessarily evaporate well, so that the body has difficulty cooling down.
Stay hydrated
You shouldn’t hesitate to hydrate before, during and after training, according to Mr. Bieuzen.
Training at cooler times and places
The experts consulted recommend favoring cooler times of the day for training outside, i.e. in the morning and evening, as well as shaded and windy places.
Adapt your training
Reducing the intensity, speed or duration of exercise is recommended during a heat wave, as is wearing appropriate clothing.
Watch for signs of heatstroke
Headaches, nausea, fatigue, dizziness, muscle cramps, cold skin… All are symptoms to watch out for in order to avoid heat stroke during training.
Listen to your body
Mr. Bieuzen maintains that overheating the body during training can quickly become dangerous and that it is therefore essential to listen to your body. “If we start to feel that it is really too hot and that it is not pleasant, it is time to take a break, to walk, perhaps […] to end the session earlier than planned,” he advises.