Heat Waves & Sleep Apnea: How High Temperatures Can Lead to Restless Nights

During the peak of summer heat, everyone might find it a bit more difficult to get high-quality sleep. After all, it is uncomfortable to be too hot! But the problem actually goes deeper than that, particularly if you have sleep apnea. In this blog post, you will learn how hot weather could affect your condition and discover tips for getting more high-quality rest when the weather heats up.

Hot Weather & Sleep Apnea

Hot weather can worsen obstructive sleep apnea (OSA) in a few ways:

• Airway swelling: High temperatures and high humidity might cause tissues in your airway to swell, which can make breathing obstructions more likely during sleep.
• Mouth breathing: If you live in a humid area, your nasal passages may swell, which can lead to mouth breathing at night. In turn, mouth breathing can dry out your throat and interferer with your rest.
• More effort to thermoregulate: When you fall asleep, your body temperature drops slightly. High temperatures can interfere with this process and lead to fragmented sleep.

The Ideal Temperature for Sleep

Experts generally agree that the ideal bedroom temperature is between 60 and 68 degrees Fahrenheit. That might seem like a big leap from the soaring temperatures that are common in some areas, especially if your home is not equipped with air conditioning or you are looking to cut back on energy bills. Fortunately, there are things you can do to create a more comfortable environment that lends itself to higher-quality sleep.

Tips for Better Sleep During Hot Weather

Here are some ideas that might help you stay cool and enjoy better rest during summer heat waves:

• Use a dehumidifier: This can draw moisture from the air, make the ambient temperature feel a bit cooler, and promote better breathing.
• Use a fan: Fans use less energy than air conditioning, and they promote good air circulation, which might make you feel up to 10 degrees cooler. Try placing a bowl of ice in front of the fan for extra cooling.
• Invest in good bedding: Consider purchasing cooling sheets, which help to draw heat away from your skin.
• Use window coverings: Some types of window treatments, like blackout curtains, can minimize energy transfer into your bedroom during the day. This might lead to cooler nights.

Most importantly, do not neglect your sleep apnea treatment! Your oral appliance or CPAP machine can prevent airway obstructions and provide year-round support for higher-quality rest.

Hot weather can mess with your rest! Use the tips in this blog post to stay comfortable and manage your sleep apnea during sweltering Texas heatwaves.

Meet the Practice

Dr. Deborah Romack is a highly skilled sleep apnea dentist and a member of the American Academy of Dental Sleep Medicine. Under her leadership, our team provides custom oral appliances to help patients breathe better and enjoy the health benefits of high-quality sleep. To learn more or to request an appointment, contact Weatherford Dental Sleep Medicine at 817-594-3806.