More than 21 ° C at night: how to sleep well and limit the risks for the sleep of seniors

Heavy temperatures. Moreover, ventilation that is no longer enough, night sweats: for a few days, France has been going through a formidable scorching episode that upsets everyday life, especially at night. Nevertheless, And when the thermometer does not descend under the 21 ° C. For example, the simple idea of “finding sleep” is a challenge – an even more harsh reality for seniors, with whom each hour of rest counts in the form of the next day. Therefore, Faced with this tropical heat which invites itself up to the sheets. Therefore, how to keep a restful sleep, limit health risks, and keep the course despite the hot nights that persist?

Difficult to close your eye when the heat invites itself: Why the hot nights upset our sleep. However, especially in seniors – More than 21 ° c

France enters a sequence of “tropical nights” which upsets the rhythm more than 21 ° c of sleep of many French people. However, This phenomenon concerns all generations, but it strikes from Older full whipbecause of their increased sensitivity to heat. Nevertheless, Decryption of an invisible threat.

Tropical nights shake up our rhythms: Understand the enemy to better protect yourself from it – More than 21 ° c

The ideal temperature for sleeping is between 16. Therefore, 19 ° C. Similarly, But for several evenings. However, Mercury has refused to fall below 21 ° C, with values from 22 to 24 ° C, or even more than 25 ° C in cities or near the Mediterranean. For example, At these levels, sleep radically changes quality.

Sneaky effects of night heat on the body. the brain – More than 21 ° c

When it’s too hot, The body struggles to go down in temperature – key step to fall asleep. Result: falling asleep delayed, cut sleep, repeated awakening. The brain disrupts its production of sleep hormones. We more than 21 ° c wake up tired, sometimes even nauseous, with the impression of having spent the night fighting heat rather than recovering.

Why are seniors more sensitive to high temperatures – More than 21 ° c

With age. the feeling of thirst fasters and the thermal regulation is weakening. Seniors sweat less and often sleep in old houses or exhibited apartments. As soon as the heat persists at night, the risk of hot strokes, dehydration or discomfort soars.

Increased risks for health and Sleep well-being over 65 – More than 21 ° c

For the most fragile. The night heat wave greatly increases cardiovascular risksworsening of existing pathologies, and chronic fatigue. By dint of truncated nights, the organism is exhausted, the immune defenses drop, blood pressure increases. Even small hot strokes can cause confusion, memory loss or falls.

Keep calm under the duvet: Tips that really make the difference

No need for state -of -the -art air. conditioning to protect yourself from tropical more than 21 ° c nights. Several concrete gestures allow you to find a little freshness And to offer a respite to the body. especially when you get older.

Refresh your room effectively, Even without air conditioning

• Close shutters and curtains in the morning to prevent heat from entering.
• Air early in the morning And after sunset, as soon as the outside air becomes cooler than the interior.
• Create an air flow By opening two opposite windows.
• Arrange a damp cloth in front of a fan to amplify evaporation.
• Sleep on the ground floor or in the lowest room of the accommodation, where air remains fresher.

Good gestures before going Sleep to deceive heat

• Take a lukewarm shower (especially not icy. which relaunches the internal heat after the fact).
• Wearing light pajamas, cotton. Avoid synthetic tissues.
• Use a slightly wet towel On the legs or the neck to facilitate the dissipation more than 21 ° c of heat.
• Wet the wrists and temples just before bed.
• Always keep a glass of water at hand to avoid nocturnal dehydration.

What to eat. drink for not “cook” all night

• Favor light, digestible, and slightly salty meals (to compensate for salt losses due to perspiration).
• Avoid rich dishes, very spicy foods and cold meats in the evening.
• Limit alcohol and caffeine in the eveningtwo great enemies of scorching sleep.
• Banish sweet sodas and prefer water, even in small quantities but regularly.
• Slide a few watermelon or melon cubes in the refrigerator for a fresh, moisturizing and digestible snack.

Sleep serene despite the heat wave. It is possible: to transform your habits to spend beautiful nights

Changing some reflexes and monitoring your body can avoid many disappointments When the hot nights are dragged.

Adapt your rhythm of life to the weather: Small naps. clever awakenings

Do more than 21 ° c not hesitate to take a short nap in the afternoon (20 to 30 minutes, no more) to compensate for the lack of night sleep, without deregulating your sleep cycle. Lightly shift the bedtime – it is better to fall asleep a little later, while the room is finally refreshing.

How to monitor your sleep and Detect alert signals

Keep an eye on certain evocative signs: Headache upon waking. palpitations, feeling of intense thirst, night cramps, confusion or unusual weakness. For seniors. these alerts must always lead to requesting a loved one or to contact 15 without waiting in the event of discomfort.

Draw inspiration from seniors who sleep better. Even when it’s hot

Some rituals are worth gold: regularly drink small sips of water, split your sleep hours if necessary (Raise early, micro-siete in the afternoon), do not give up light physical activity even in hot weather, and share more than 21 ° c your feelings with the family or neighbors. Make sure on each other makes all the difference during scorching nights.

Facing tropical nights: Hydration. adaptation and collective vigilance

When the nights remain hot and the body shows signs of fatigue, Each gesture counts. Hydrate up abundantly, refresh your interior method with method, avoid excess food, and test new sleep rituals. Collective vigilance and adaptation constitute your best allies. If you sleep you flee anyway, never hesitate to ask for help. Even in the face of the highest temperatures, solutions exist for everyone, whatever the age.