In the evening, do you keep tossing and turning in your bed and waking up more and more at night? Nothing very surprising. During periods of extreme heat, getting to sleep can quickly become (very) complicated. And if a cool bedroom remains the best ally, the position in which you sleep can also influence your nights. Dr Gérald Kierzek, emergency doctor and medical director of True Medical, explains to us why.
When it’s hot, the body struggles to fall asleep
If the nights seem endless at the moment, it’s not just an impression: to fall asleep – and succeed in maintaining “stable” sleep – the body needs to lower its temperature. However, when it is very hot, this mechanism works less efficiently.
“When the bedroom is too hot, this decrease becomes more difficult, which promotes more fragmented sleep and nocturnal awakenings”confirms Dr. Gérald Kierzek.
Result: we fall asleep later, we wake up more and we often have the impression of having had a bad night, even after several hours in bed.
The good news? A particular position could positively influence the quality of your sleep.
The most effective position for dissipating heat is…
When we suffocate day and night, a position is often recommended to fall into the arms of Morpheus.
“Do the “starfish” when it’s hot! This position, which exposes more of the skin to the open air and helps dissipate heat, involves lying on your back with your arms and legs slightly apart. Sleeping on your side can also be a good option if it allows you to stick less to the mattress and better ventilate your body.”
advises the emergency doctor.
Indeed, the greater the surface area of skin exposed to the open air, the more the body can evacuate accumulated heat.
If you sleep on your side, a pillow between your knees can also help you maintain a comfortable posture while limiting the feeling of discomfort linked to heat, the doctor adds.
Conversely, certain positions can increase discomfort. Sleeping curled up on yourself or staying in the same position for a long time that “blocks” air circulation are two bad postures to avoid.
“We then risk increasing the number of nighttime awakenings, waking up with the impression of not having recovered and feeling increased discomfort when the body struggles to cool down properly.” warns Dr. Gérald Kierzek.
Hot nights: the right reflexes to adopt
And yes! Even the best position in the world cannot compensate for a room that is too hot. To put all the chances on your side during this scorching period, consider revising your routine.
“Prefer a cool or lukewarm shower in the evening, and avoid hot baths, which increase body temperature”recommends Dr. Gérald Kierzek.
Then, adapt your position to your personal situation.
“In the event of respiratory problems, sleeping completely flat may be uncomfortable for some people. A slight elevation of the head can then provide relief. For those who suffer from heavy legs, the recommendations are more in the direction of a slight elevation of the legs, likely to promote blood circulation and limit the feeling of discomfort”, he specifies.
Cotton or linen sheets, light clothing, sufficient hydration during the day… You will have understood: all these little reflexes also help to improve the quality of your sleep.
In summary, “dSo lie on your back, arms and legs slightly apart, if this position suits you; otherwise, favor the side with good body alignment. And, as much as possible, avoid sleeping next to another person or in bedding that retains heat. concludes Dr Gérald Kierzek.