How to get a good night's sleep in scorching heat

The scorching weather that is gripping the country is so hot that even the beaches in the south are empty during the day. The high temperatures not only affect everyday life, but sleep patterns as well.

Professor Mehmet Karadağ, president of the Sleep Association (UYKUDER), spoke to an Anadolu Agency (AA) correspondent saying the heat wave can not only trigger a number of illnesses in adults, but also causes abnormal sleep patterns in people of all ages, including children.

Stressing the fact that the scorching heat brings an increase in the number of people suffering from abnormal sleeping patterns, Prof. Karadağ said the heat wave can even cause insomnia.

To get a good night's sleep, he says a person's basal body temperature should be at 37 degrees Celsius before falling asleep, adding that the body's temperature should drop one to two degrees during the sleep cycle: "However, when it is hot, the body's basal temperature does not drop, which causes problems when falling asleep," he contended.

Noting that prior to falling asleep, a person should avoid drinking hot coffee or tea, Karadağ went on to note that "The caffeine and theophylline found in coffee and tea respectively, can disrupt sleep patterns. Therefore, if you want to get a good night's sleep, you should stop drinking coffee or tea at least two hours before going to bed."To get a full night's sleep, it is important to be careful regarding the types of food one consumes throughout the day. Namely, people should avoid eating spicy or greasy foods and stop eating three to four hours before going to bed. Moreover, during the heat wave, it is recommended that physical activity be reduced to avoid dehydration. The bedroom should be kept completely dark and free of noise. To relax the muscles, take a warm shower before going to bed. Moreover, be sure to use cotton bed linens to reduce excessive sweating. Change your bed sheets regularly, as well. If you have air conditioning in the bedroom, adjust the thermostat to 24 to 25 degrees during sleeping hours."