Beat the Heat: Expert Tips for Better Sleep in UAE Summers

The intense summer heat in the UAE can significantly disrupt sleep patterns, leaving many struggling for a restful night. Longer daylight hours and high nighttime temperatures combine with altered social routines to confuse the body's internal clock, leading to delayed bedtimes and frequent awakenings.

Jasmine Ceus, a Sleep Specialist at Medcare Royal Speciality Hospital, explains that the body requires specific signals and a cooler internal temperature to initiate deep sleep. Prolonged daylight can suppress melatonin production, the hormone signaling rest, while warm ambient temperatures prevent the necessary drop in body temperature needed for sleep.

To combat this, Ceus recommends maintaining a consistent bedtime routine, even when the heat tempts people to deviate from their habits. Creating a cool and dark sleep environment is crucial. This involves closing curtains during the day to block heat, ventilating the room before bed, and using lightweight, breathable bedding and sleepwear made from natural fibers like cotton or linen.

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For deep sleep to occur, the body must lower its internal temperature, but warm rooms prevent this necessary drop.

Staying hydrated is important, but excessive fluid intake close to bedtime should be avoided to prevent nighttime awakenings. Ceus also warns against the stimulating effects of caffeine and the blue light emitted from electronic devices, which can further interfere with sleep. Instead, she suggests engaging in quiet, relaxing activities like reading or journaling before bed.

For individuals experiencing persistent sleep difficulties that impact their daily functioning, Ceus advises seeking professional medical advice. Underlying health issues may be contributing to the problem, and a healthcare provider can offer tailored solutions.

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The blue light from devices can make the brain feel more awake.