The mistake you made during the heat wave that ended up ruining your vacation

Summer heat has always been a constant, a common occurrence in Spain. What's less common is the recurring heat waves , which can endanger our health due to the increased risk of heat stroke, among other things.

This sometimes leads us to make mistakes without even realizing it, trying to prevent high temperatures or looking for ways to overcome those peak heat waves. We sometimes follow these tips because they seem logical, but they actually do the exact opposite of what we expect and end up making things worse.

The heat wave error that affects rest

It's not uncommon for us to try several tricks when faced with a heat wave or a night of high temperatures to get a good night's sleep in an attempt to get a good night's rest . A poor night's sleep can make our day much more complicated, making us tired and in a worse mood, and also making it harder to concentrate, which in some cases can increase the risk of accidents. Sleeping well, with quality, restorative sleep, contributes to improving our mood and our health , but it's not always easy when it's very hot.

One of the most common mistakes people make, as reported in Health , is taking cold showers , which seems like a logical choice: it's hot, so a cold shower will help me feel cooler. Experts don't recommend it because it's actually counterproductive. While the time you're underwater feels soothing, as soon as you get out your body regulates its temperature to adapt to the environment, causing heat . Warm showers are best, as this way the body cools down without such a large temperature contrast. When it's cold, the body produces heat, and when it's hot, it regulates its temperature through sweat.

The other common mistake is related to sweating, and that is sleeping without any clothes on . It seems like a good idea to sleep naked when the temperature is very high, but in reality, this way we are causing the sweat our body produces to regulate itself to stay on the skin, because the heat prevents it from evaporating . Although at first it may seem helpful, as the night goes on it can actually cause our sleep to be interrupted. It is best to opt for lightweight clothing, both for pajamas and bedclothes, made of breathable and natural materials , such as cotton or linen.

How to sleep well when it's very hot

Getting a good night's sleep isn't easy when temperatures don't drop much and it's hot even at night. Experts recommend opening windows and creating drafts , but this isn't always possible. In these cases, you can place a bowl of ice in front of the fan, although not everyone feels comfortable doing this. It's always advisable not to point the fan directly at your body ; leaving it on all night can cause muscle aches. One way to cool down is to place cold compresses on the back of your neck, wrists, or behind your knees.

It's recommended to avoid heavy meals and hot drinks at night, avoid electronic devices just before bedtime, and keep your bedroom dark and quiet. Staying well hydrated throughout the day can also help, such as drinking a glass of water half an hour before bed. It's important to make sure it's a glass, because drinking too much could wake you up in the night with the need to go to the bathroom.

References

Chevance, G., Minor, K., Vielma, C., Campi, E., O'Callaghan-Gordo, C., Basagaña, X., Ballester, J., & Bernard, P. (2024). A systematic review of ambient heat and sleep in a warming climate. Sleep Medicine Reviews , 75 , 101915. https://doi.org/10.1016/j.smrv.2024.101915