The effects of heat on people’s health and how to get a good night’s sleep

The heat wave that began to be felt this weekend over the central zone of Chile will extend during this week, as predicted by the Meteorological Directorate. The agency indicates that temperatures could reach up to 37°C.  
Given this reality, Nicolás Valdés, epidemiologist and academic at the School of Nursing of the Universidad de los Andes, points out that the main recommendation to prevent health events is to stay hydrated. At the same time, he points out that it is very important to take care of ultraviolet radiation.
“With high temperatures it is common to have more skin exposed to this type of energy that can be very harmful since it breaks DNA and can generate skin cancer,” says the specialist. 
On the other hand, several studies worldwide show that the climate potential generates an increase in population mortality. “There has been an increase in hospital care for dehydration, kidney failure, appendicitis, acute myocardial infarctions, mental health and even diabetes decompensation,” says Valdés.
Forecasts show that high temperatures will remain during this summer, which is why special concern should be given to the elderly, children and pregnant women, who are the most likely to suffer complications. 
For pregnant women, heat increases the risk of preterm birth. “The biological stress to which these women are subjected is in itself high and, therefore, being under an episode of extreme temperatures can trigger greater physiological stress. This implies a lower ability to respond to the stimuli of childbirth,” says Nicolas Valdés.  
Within this group, adolescent women (15-19 years) are those who present a higher risk of having premature births due to heat waves. “Above 30°C, the risk in preterm birth increases by about 6%. This may be due to the lack of physical development in this population, who are still maturing their body and, therefore, may have a lower response when it comes to physically protecting the baby in gestation, “concludes the specialist.
How to sleep well if the heat is intolerable?
In the summer season, sometimes the heat becomes too difficult to tolerate, especially when it comes to sleep. Tossing and turning, perspiration, among other factors can be uncomfortable. And while we can’t control night temperatures, there are some factors that can be improved.
“Sweating heat is one of the most sleep-disrupting factors,” explains Verena Senn, a neuroscientist and head of sleep research at leading European rest company Emma-The Sleep Company.
That’s why it’s important to manage the temperature in your bedroom. A measure that helps a lot is to keep the doors, windows and blinds of the house or apartment closed during the day. The reason is because when night comes the temperature usually drops. It is at that moment when you have to open them so that it is filled with fresh air. A fan can help but does not solve the underlying problem.
It is also important to have proper pajamas. It may seem obvious, but it is very important to look at the fabrics. For example, synthetic fibers can generate more heat. Meanwhile, cotton pajamas are ideal for summer as they are breathable and fresh, while silk is also a good ally for summer, being fresh and comfortable.
Another important factor is that the mattress does not catch heat. Traditional ones trap heat, increasing body temperature during the night. In that case, it is advisable to look for those that have thermoregulatory foam technology.
“The introduction of a new generation of breathable materials in something as simple as a mattress can significantly improve the quality of life,” says Senn.
You also have to think about what foods to eat before going to bed. Both alcohol and foods that contain high amounts of protein, sugar, spicy and fat can exacerbate perspiration at night. Obesity is another factor to consider, as heat is trapped by excess fat, which acts as a blanket around the body. 
And finally, although exercising when defending temperature may be an option, it is not advisable to practice it near bedtime, as it produces a large increase in body temperature.

Original source in Spanish