4 tips to get a better night's sleep during sweltering summer temperatures
It's necessary for the body to cool down for optimal rest — so what's the best way to harness a good night's sleep during periods of extreme heat?
Dr. Michael Gradisar, head of sleep science at the sleep app Sleep Cycle in Australia, shared some tips with Fox News Digital.
The body naturally releases heat from the hands, feet and face when preparing for sleep, according to the expert.
When the environment is too warm, the body cannot shed heat effectively, making it more difficult to fall and stay asleep.
"Overheating during the night also disrupts sleep, in the form of more frequent awakenings, night sweats and/or reduced sleep quality," Gradisar said.
"And for those already prone to rumination or insomnia, high nighttime temperatures act as an added stressor, making it even more likely they'll wake up and struggle to drift off again."
This can result in fragmented sleep and groggy mornings, he warned.
To increase sleep quality despite the heat, Gradisar offered the following guidance.
To keep the room well-regulated for sleep, Gradisar suggested opening the windows early in the evening to let in cooler air and closing them before bedtime to reduce noise.
"Keep your bedroom cool, dark and quiet," he advised.
Using a fan or air conditioning to circulate air will also support heat transfer from your body and help prevent night sweats, according to Gradisar.
While drinking water is great for internal hydration on hot nights, Gradisar also suggested taking a cool shower or bath — or going for an evening swim — before bed.
Immersing yourself in cool water will help lower the body's core temperature, he said.
If your bedding gets too warm, the expert suggested removing your blanket for 30 to 60 seconds, then re-covering once cooled.
When sleeping with a partner, sharing the same duvet or blanket means also sharing each other's body heat.
Gradisar recommended considering the Scandinavian sleep method, in which a couple uses separate duvets to avoid sharing too much heat.
The expert also urged caution when using cooling blankets, as the "scientific evidence of their effectiveness is small."
Wearing breathable pajamas and using natural, "heat-wicking" bedding will help keep you cooler, he said.
Drinking even moderate amounts of alcohol before bed increases the likelihood of waking up during the night, according to Gradisar.
For more Health articles, visit foxnews.com/health
Alcohol intake also speeds up the heart rate and widens blood vessels, bringing an initial warmth to the skin, and impairs the body's ability to regulate temperature, research has shown.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Health Line
an hour ago
- Health Line
Foods to Eat or Avoid If You Have Carpal Tunnel Syndrome
Key takeaways As inflammation plays a role in carpal tunnel syndrome, certain foods can either worsen or improve symptoms by affecting inflammation in the body. Foods that may help manage carpal tunnel syndrome include those rich in omega-3 fatty acids, antioxidants, vitamins B6 and B12, and turmeric. Foods to avoid with carpal tunnel syndrome include those high in refined starches and sugars and saturated and trans fats. It is also best to avoid salty and fried foods. Carpal tunnel syndrome is a painful condition caused by swelling and inflammation in the wrist and tendons of the fingers that surround the median nerve. When the swollen tendons squeeze or compress the median nerve, it causes pain, tingling, and numbness. Carpal tunnel syndrome is sometimes referred to as a repetitive motion syndrome. Foods and supplements that alleviate inflammation may benefit this condition. In some instances, the right type of diet may alleviate symptoms enough so that other medical treatments are not needed. In other instances, it may be a beneficial addition to medical treatment. Certain foods may also exacerbate this condition, by furthering inflammation in the body. Read on to learn about the foods and supplements that help or hurt carpal tunnel syndrome. Foods to avoid with carpal tunnel syndrome Carpal tunnel syndrome has a number of known causes. These include: genetic predisposition history of repetitive wrist movements, such as typing or machine work obesity pregnancy autoimmune disorders Inflammation also plays a central role in the pain-related symptoms caused by carpal tunnel syndrome. Inflammation is a natural process in the body that helps protect you from injury and infection. However, chronic inflammation has been linked to: heart disease diabetes cancer A diet high in processed foods may increase levels of pro-inflammatory proteins, called cytokines. Tumor necrosis factor alpha (TNFa) is a cytokine that has been specifically linked to carpal tunnel pain. Research shows that diets rich in processed foods may increase inflammatory proteins, like TNFa. Foods that promote inflammation may make carpal tunnel syndrome worse. These include: Refined starches and sugars Refined starches are also referred to as simple carbohydrates, or simply, 'bad carbs.' They include grains that have been stripped of fiber, nutrients, and bran. They also include desserts and sodas. Refined starches and sugars include: sugary breakfast cereals white bread white flour regular pasta white rice ice cream cake muffins cookies candy Foods high in saturated fat and trans fat Many refined carbohydrates are also high in saturated or trans fat. These include desserts such as pie and cake. Other foods high in saturated and trans fat include: beef, pork, and processed luncheon meats, including bologna margarine microwave popcorn cake icing Fried food Fried foods are often high in trans fat and salt. They include many fast foods, such as French fries, fried chicken, and tacos. Salty food Since salt can cause water retention, it may worsen swelling and pressure on the median nerve. Avoid foods that are high in salt, including processed, packaged foods. Also avoid adding table salt to meals. Alcohol A too-heavy intake of alcoholic beverages can raise inflammation levels in the body. A 2018 study found that long-term, excessive drinking could increase the risk of developing carpal tunnel syndrome. Foods that are beneficial for carpal tunnel syndrome Foods that reduce inflammation have been shown in studies to be beneficial to health and may support a reduction in carpal tunnel syndrome symptoms. They include: Foods containing omega-3 fatty acids Omega-3 fatty acids have anti-inflammatory properties and are neuroprotective. A small 2020 study found that omega-3 fatty acids reduced numbness and pain caused by carpal tunnel syndrome. Foods containing omega-3 fatty acids include: fish oil coldwater fatty fish, such as salmon, tuna, herring, mackerel, and sardines Antioxidants Foods high in antioxidants can reduce inflammation and may help alleviate the symptoms of carpal tunnel syndrome. They include: berries, including blueberries, strawberries, and goji berries spinach and other dark leafy greens citrus fruits like oranges and lemons red bell peppers and other colorful vegetables herbs and spices like parsley and turmeric walnuts, pistachios, and other nuts fatty fish like salmon Foods high in vitamin B6 Vitamin B6 supplementation is a controversial treatment for carpal tunnel syndrome. It's sometimes recommended by healthcare providers because it's optimal for overall health, plus it may help reduce carpal tunnel symptoms. It's not completely clear how B6 works for this condition. One possible explanation is that it acts as an analgesic, by raising the pain threshold of people with carpal tunnel syndrome. Foods high in B6 include: salmon pork poultry (chicken and turkey) bananas soybeans wheat germ spinach chickpeas potatoes Foods high in vitamin B12 Vitamin B12 supplementation may be beneficial for reducing the effects of nerve damage and relieving pain. Eating a diet high in this nutrient may also be beneficial. Foods high in vitamin B12 include: clams liver salmon tuna eggs trout Turmeric Turmeric is a spice that contains curcumin, which has been found to have antioxidant, anti-inflammatory, and neuroprotective effects for peripheral nerves. In addition to scientific data, users of turmeric say it's beneficial for reducing the inflammation associated with carpal tunnel syndrome and with other conditions, including arthritis. If you decide to try turmeric, make sure to use it with black pepper. The pepper increases the bioavailability of curcumin, increasing its effectiveness. You can also drink turmeric tea. Supplements that may relieve symptoms of carpal tunnel syndrome If your diet is lacking in the vitamins and nutrients found in the foods listed above, you may benefit from taking them as supplements. They include: vitamins B12 and B6 fish oil capsules, which are high in omega-3 fatty acid and antioxidants turmeric or curcumin In addition, there are supplements that may be beneficial to take, as the nutrients are hard to get through diet alone. They include: Alpha-lipoic acid. Alpha-lipoic acid has neuroprotective properties and has been shown to reduce carpal tunnel syndrome symptoms. It's found in some foods, such as spinach and organ meat, but in very small amounts. Capsaicin. This compound is found in hot red peppers. It has been shown to have pain-relieving properties. Other ways to reduce symptoms of carpal tunnel syndrome Home remedies for carpal tunnel syndrome may be useful for pain relief and for alleviating swelling. They include: oral over-the-counter anti-inflammatory medication topical steroidal creams topical capsaicin creams wearing a wrist brace or splint reducing repetitive motion activities that require flexing of the wrist. These include typing, using a computer mouse, handwriting, and working a cash register not falling asleep with your wrists held in a bent position massage physical therapy When to seek medical help Carpal tunnel syndrome can be painful and debilitating. Since it can occur in both wrists, it may significantly reduce your ability to participate in daily activities. If at-home treatments and dietary changes don't help, talk with a healthcare provider. In some instances, acupuncture may be beneficial for alleviating this condition and reducing pain. You may also wish to consider medical treatments, such as cortisone injections. Surgical solutions for carpal tunnel syndrome may be highly beneficial.
Yahoo
an hour ago
- Yahoo
The NHS ten-year health plan is missing a crucial ingredient: nature
The UK government has finally unveiled its much anticipated ten-year Plan for improving England's health. It contains a long overdue focus on prevention, after years of sidestepping by previous administrations. The plan rightly recognises that preventing illness before it begins is the most effective way to improve people's wellbeing. It should have the added benefit of reducing strain on the NHS and easing the nation's financial burden. Mental health, too, is given the attention it deserves. Recognised as integral to our overall health, its inclusion couldn't be more timely. A 2023 international study found that one in two people will experience a mental health condition in their lifetime — a much higher figure than previously estimated. But one striking omission threatens to undermine the plan's success: nature. Evidence tells us that it's one of the most powerful means of supporting physical and mental health. And yet is not mentioned once in the plan's 168 pages. If this plan is about prevention, then nature should be central to it. The science is unequivocal: contact with the natural world supports human health in wide ranging and profound ways. It lowers stress, improves mood, and alleviates symptoms of anxiety. For children, time in nature can even aid brain development. Nature helps reduce exposure to air pollution, moderates urban heat, and fosters physical activity and social connection. It can also reduce feelings of loneliness, improve the diversity of our gut microbiota – by exposing us to a wider range of environmental microbes that help train and balance the immune system – and support the immune system by reducing inflammation. All of these play a vital role in protecting against chronic disease. Read more: Then there are the intangible yet no less important benefits. Nature provides a sense of awe and wonder – feelings that help us gain perspective, boost emotional resilience and find deeper meaning in everyday life. Our own research, conducted in collaboration with Nick Bridge, UK special representative for climate change 2017-2023, and Michael Smythe, artist, activist and researcher and supported by a growing body of evidence, shows that even small, everyday moments in nature, watching birds from your window, for example, or pausing under a blooming tree on your way to the shop, can significantly boost mental wellbeing. Consider this: a Danish study found that growing up near green spaces during the first ten years of life reduces the risk of developing mental health problems in adulthood by a staggering 55%. A UK study similarly showed that people living in greener neighbourhoods were 16% less likely to experience depression and 14% less likely to develop anxiety. And as heatwaves become more frequent and intense – with soaring illness and mortality rates – the cooling effects of trees and parks will become more vital than ever for protecting our health. But it's not just access to green space that matters – it's also the quality of that space. Green areas rich in biodiversity, with a wide variety of plant life, birds, insects and fungi, provide much greater health benefits than sparse or manicured lawns. Biodiversity builds resilience not just in ecosystems, but in our bodies and minds. A recent study in The Lancet Planetary Health found that people living in areas with greater bird diversity were significantly less likely to experience depression and anxiety, even after accounting for socioeconomic and demographic factors. This research underlines a simple but urgent truth: we cannot talk about human health without talking about biodiversity. Read more: To deliver true prevention and resilience, we need a joined-up approach across government: one that aligns health policy with environmental protection, housing, urban design, education and transport. This means rethinking how we plan and build our communities: what kind of housing we develop, how we move around, what we grow and eat and how we live in relationship with the ecosystems that support us. There are many ways this vision can be put into action. The Neighbourhood Health Service outlined in the ten-year plan could be tied directly to local, community-led efforts such as Southwark's Right to Grow campaign, which gives residents the right to cultivate unused land. This kind of initiative improves access to fresh food, promotes physical activity, strengthens community bonds and increases green cover – all of which support long-term health. School curricula could be revised to give children the opportunity to learn not just about nature, but also in nature – developing ecological literacy, emotional resilience and healthier habits for life. Health professionals could be trained to understand and promote the value of time outdoors for managing chronic conditions and supporting recovery. Green social prescribing – already gaining ground across the UK – should be fully integrated into standard care, with robust resourcing and cross-sector support. Scotland's Green Health Partnerships show what's possible. These initiatives bring together sectors including health, environment, education, sport and transport to promote nature-based health solutions – from outdoor learning and physical activity in parks, to conservation volunteering and nature therapy. They don't just improve health; they strengthen communities, build climate resilience and create cost-effective, scaleable solutions for prevention. The ten-year plan is a once-in-a-generation opportunity. It could help remove departmental silos and unify national goals across health, climate, inequality and economic recovery, while saving billions in the process. But in its current form, it misses a crucial ingredient. By failing to recognise the centrality of nature in our health, the government overlooks one of the simplest and most effective ways to build resilience – both human and ecological. Surely it is not beyond a nation of nature lovers to put nature at the heart of our future health? This article is republished from The Conversation under a Creative Commons license. Read the original article. Andrea Mechelli receives funding from Wellcome Trust. Giulia Vivaldi, Michael Smythe, and Nick Bridge do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.
Yahoo
2 hours ago
- Yahoo
The NHS ten-year health plan is missing a crucial ingredient: nature
The UK government has finally unveiled its much anticipated ten-year Plan for improving England's health. It contains a long overdue focus on prevention, after years of sidestepping by previous administrations. The plan rightly recognises that preventing illness before it begins is the most effective way to improve people's wellbeing. It should have the added benefit of reducing strain on the NHS and easing the nation's financial burden. Mental health, too, is given the attention it deserves. Recognised as integral to our overall health, its inclusion couldn't be more timely. A 2023 international study found that one in two people will experience a mental health condition in their lifetime — a much higher figure than previously estimated. But one striking omission threatens to undermine the plan's success: nature. Evidence tells us that it's one of the most powerful means of supporting physical and mental health. And yet is not mentioned once in the plan's 168 pages. If this plan is about prevention, then nature should be central to it. The science is unequivocal: contact with the natural world supports human health in wide ranging and profound ways. It lowers stress, improves mood, and alleviates symptoms of anxiety. For children, time in nature can even aid brain development. Nature helps reduce exposure to air pollution, moderates urban heat, and fosters physical activity and social connection. It can also reduce feelings of loneliness, improve the diversity of our gut microbiota – by exposing us to a wider range of environmental microbes that help train and balance the immune system – and support the immune system by reducing inflammation. All of these play a vital role in protecting against chronic disease. Read more: Then there are the intangible yet no less important benefits. Nature provides a sense of awe and wonder – feelings that help us gain perspective, boost emotional resilience and find deeper meaning in everyday life. Our own research, conducted in collaboration with Nick Bridge, UK special representative for climate change 2017-2023, and Michael Smythe, artist, activist and researcher and supported by a growing body of evidence, shows that even small, everyday moments in nature, watching birds from your window, for example, or pausing under a blooming tree on your way to the shop, can significantly boost mental wellbeing. Consider this: a Danish study found that growing up near green spaces during the first ten years of life reduces the risk of developing mental health problems in adulthood by a staggering 55%. A UK study similarly showed that people living in greener neighbourhoods were 16% less likely to experience depression and 14% less likely to develop anxiety. And as heatwaves become more frequent and intense – with soaring illness and mortality rates – the cooling effects of trees and parks will become more vital than ever for protecting our health. But it's not just access to green space that matters – it's also the quality of that space. Green areas rich in biodiversity, with a wide variety of plant life, birds, insects and fungi, provide much greater health benefits than sparse or manicured lawns. Biodiversity builds resilience not just in ecosystems, but in our bodies and minds. A recent study in The Lancet Planetary Health found that people living in areas with greater bird diversity were significantly less likely to experience depression and anxiety, even after accounting for socioeconomic and demographic factors. This research underlines a simple but urgent truth: we cannot talk about human health without talking about biodiversity. Read more: To deliver true prevention and resilience, we need a joined-up approach across government: one that aligns health policy with environmental protection, housing, urban design, education and transport. This means rethinking how we plan and build our communities: what kind of housing we develop, how we move around, what we grow and eat and how we live in relationship with the ecosystems that support us. There are many ways this vision can be put into action. The Neighbourhood Health Service outlined in the ten-year plan could be tied directly to local, community-led efforts such as Southwark's Right to Grow campaign, which gives residents the right to cultivate unused land. This kind of initiative improves access to fresh food, promotes physical activity, strengthens community bonds and increases green cover – all of which support long-term health. School curricula could be revised to give children the opportunity to learn not just about nature, but also in nature – developing ecological literacy, emotional resilience and healthier habits for life. Health professionals could be trained to understand and promote the value of time outdoors for managing chronic conditions and supporting recovery. Green social prescribing – already gaining ground across the UK – should be fully integrated into standard care, with robust resourcing and cross-sector support. Scotland's Green Health Partnerships show what's possible. These initiatives bring together sectors including health, environment, education, sport and transport to promote nature-based health solutions – from outdoor learning and physical activity in parks, to conservation volunteering and nature therapy. They don't just improve health; they strengthen communities, build climate resilience and create cost-effective, scaleable solutions for prevention. The ten-year plan is a once-in-a-generation opportunity. It could help remove departmental silos and unify national goals across health, climate, inequality and economic recovery, while saving billions in the process. But in its current form, it misses a crucial ingredient. By failing to recognise the centrality of nature in our health, the government overlooks one of the simplest and most effective ways to build resilience – both human and ecological. Surely it is not beyond a nation of nature lovers to put nature at the heart of our future health? This article is republished from The Conversation under a Creative Commons license. Read the original article. Andrea Mechelli receives funding from Wellcome Trust. Giulia Vivaldi, Michael Smythe, and Nick Bridge do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.
