The Impact of Rising Temperatures on Sleep
As global temperatures continue to rise due to climate change, the quality of sleep is increasingly being compromised. Scientists are now focusing on understanding how to adapt to these hotter conditions to ensure better sleep. The human brain is particularly sensitive to heat, which can elevate the body’s central thermostat and activate stress responses, ultimately affecting sleep quality.
Scientific Insights into Sleep and Temperature
A 2024 review published in the journal Sleep Medicine highlights the planetary threat posed by rising temperatures and urbanization to human sleep, health, performance, and well-being. According to a 2022 study in the journal One Earth, humans lost an average of 44 hours of sleep annually during the first two decades of the 21st century, a trend linked to increasing temperatures. Projections suggest that by 2099, individuals could lose between 50 to 58 hours of sleep per year due to intensified global warming.
Urgent Need for Adaptation Strategies
Research led by Kelton Minor from the University of Copenhagen, which analyzed data from over 47,000 individuals across 68 countries, underscores the urgent need for interventional studies and field experiments. These efforts aim to foster adaptation and preserve the essential restorative role of sleep in a warming world. Neurons that regulate temperature and sleep in the brain are closely interconnected, making it crucial to lower the body’s internal thermostat to enhance sleep quality.
Behavioral Adjustments for Better Sleep
Adapting to heat requires certain behavioral changes. Fabien Sauvet, a researcher at Paris Cite University, notes that while the body can sweat more and faster to cope with heat, this adaptation demands additional hydration and has its limits. During heat waves, adjusting activities, schedules, and clothing becomes essential. Sauvet suggests that humans can tolerate higher temperatures than commonly believed, with studies indicating that good sleep quality is achievable at room temperatures up to 28 degrees Celsius (82.4 degrees Fahrenheit).
Challenging Conventional Beliefs
Sauvet challenges the notion that bedrooms must be kept at 18-20 degrees Celsius for optimal sleep. Instead, he recommends sleeping in light clothing, such as a t-shirt and shorts, with a simple sheet and good ventilation to manage a few extra degrees. He cautions against relying solely on air conditioning, as it may hinder acclimatization to higher temperatures.
Health Risks of Sleep Deficits
Armelle Rancillac, a neuroscientist at the Centre for Interdisciplinary Research in Biology, warns that temperatures above 28 degrees Celsius complicate sleep further. A lack of sleep can disrupt the body’s recovery processes, leading to short-term issues like drowsiness, fatigue, and increased accident risk. Long-term sleep deficits can result in harmful “sleep debt,” affecting metabolism and increasing the risk of weight gain, diabetes, cardiovascular diseases, and neurodegenerative diseases such as Alzheimer’s. Sleep deficits also reduce stress resistance and negatively impact mental health.
Practical Tips for Sleeping in Hotter Climates
To improve sleep in hotter environments, Rancillac emphasizes the importance of eliminating or minimizing “sleep enemies.” Before bedtime, taking a cool—not icy—shower, reducing caffeine intake, and limiting alcohol consumption are recommended. Alcohol may help with falling asleep but can slightly raise internal body temperature. Sauvet advises against using hot tubs after workouts, suggesting outdoor temperatures or a cold bath instead.
The Role of Napping
Napping during the hottest parts of the day can help mitigate the effects of sleep deficits. Short naps lasting 30 to 40 minutes, taken before 2:00 pm, are ideal to avoid interfering with nighttime sleep.
© 2025 AFP
🔗 **Fuente:** https://medicalxpress.com/news/2025-05-scientists-exploring.html