How Heat Affects Sleep: Tips from Dr. Luigi Alberto Marrari
Summer heat can significantly impact the quality of our sleep. We discussed this topic with Dr. Luigi Alberto Marrari, pharmacologist and scientific director of NATURALSALUS. Here are his valuable insights.
How and Why Heat Affects Sleep Quality
During the summer, high temperatures can disrupt sleep, especially for those more sensitive to heat. The combination of heat, intense light, and stress can affect the circadian rhythm—our internal body clock—making it difficult to relax and get a good night's sleep. Ideally, the body's core temperature should drop to facilitate sleep, but heat can interfere with this process, causing trouble falling asleep and maintaining quality sleep.
Health Risks of Sleep Deprivation Due to Heat
Lack of sleep caused by heat can lead to health issues such as reduced appetite and digestive problems. A 2019 study highlighted that high temperatures can decrease digestive enzyme activity and increase wakefulness, reducing deep sleep. This negatively affects the body's energy and water metabolism.
Cool Showers to Combat Heat Before Bed and Upon Waking: Yes or No?
A cool shower or quick bath can lower the body temperature and promote sleep. Additionally, placing a cool towel on your neck and wrists can help calm the heart rate and prepare the body for rest. Using light, breathable fabrics like cotton for sheets and pyjamas is also essential to improve sleep quality during the summer months.
What to Eat to Cope with the Heat
To combat scorching heat, it's crucial to choose light, nutrient-rich foods that are high in water content. Raw or cooked vegetables are excellent sources of minerals like magnesium, which helps counteract cramps and other minor issues related to poor circulation. Even spicy foods, consumed in moderation, can help regulate body temperature, making sweating an effective way to cool down.
Foods to Help Relax and Sleep, and What to Avoid
A balanced diet can improve sleep quality: whole grains and fruits like bananas and grapes, rich in melatonin, are essential for supporting good sleep. It's important to avoid acidic foods such as onions, tomatoes, and citrus fruits, which can trigger acid reflux, as well as caffeine and energy drinks, which interfere with sleep.
Medicinal Herbs to Aid Sleep: Why and How to Use Them
Medicinal herbs can provide substantial support in improving sleep quality. Passiflora incarnata, known as the passionflower, contains alkaloids that help calm pressure and promote relaxation. Melissa officinalis, known for its calming properties, is beneficial for sleep disorders, especially in menopausal women. Rhodiola rosea, with its adaptogenic properties, helps improve resistance to fatigue and normalizes bodily functions under stress.
Conclusion
These tips from Dr. Luigi Alberto Marrari can help you better manage the summer heat and improve your sleep quality. Incorporate these strategies into your routine for a more serene and restorative rest. Discover more about how Dalfilo can help you enhance your sleep with our innovative products.
