Does the heat not let you sleep? These tips can help you

A heat wave has hit several regions of the country, where the temperature has reached 36 degrees. In fact, the Chilean Meteorological Directorate has raised several alerts regarding the issue.

But the heat is not only a problem during the day, but it has also become a problem at night when it comes to sleeping.

“The main external cues that tell us when to sleep and when to wake up are light and temperature. The latter is related to brain and biological processes that have to do with heart rate, muscle tone and that are better produced at lower temperatures”, explains Dr. Evelyn Benavides, neurologist of the Sleep Medicine Program at Clínica Universidad de los Andes.

In fact, the ideal temperature for sleeping at night is between 18º and 20º, so the brain understands that it is time to sleep and there is an increase in hormones that trigger the sleep process.

Less than that could produce a sudden change in temperature that could lead to problems such as sore throats, allergies and coughs.

Also, the recommendation is to avoid exercise before bed, as this is stimulating and raises the body temperature.

Choosing the right pajamas is important, but more relevant is the type of fabric. For example, synthetic fibers can generate more heat, while cotton is breathable and cool. This also applies to sheets.

The glasses are also important, there are some solar control glasses that can reduce heat by up to 40%. "It is important to be clear that under this scenario of extreme heat, glass with solar control can block twice the direct heat of the sun, compared to a common thermopanel," says Gonzalo Acevedo, Commercial Manager of Vidrios Lirquen.

Finally, if the heat is excessive, a shower with lukewarm water is recommended before going to bed, avoiding cold water that causes the opposite effect.