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WEATHER

‘Don’t sleep naked’: How to get a good night’s sleep in a Swiss heatwave

As temperatures climb again, many people may struggle to get a good night's sleep in Switzerland. Here are some expert tips to help you even when it's sweltering hot.

People cool off in Basel during a Swiss heatwave. Photo by Fabrice COFFRINI / AFP
People cool off in Basel during a Swiss heatwave. Photo by Fabrice COFFRINI / AFP

Switzerland’s summers tend to get hotter and this season has seen its share of heatwaves, bringing temperatures closer to 40C and making it almost impossible to sleep.

This could mean trouble for residents of a country better prepared to bear the cold weather than the extreme heat.

The Swiss Federal Office of Public Health (FOPH) has three ‘golden rules’ for how to make it through heatwaves; avoid exercise during the hottest part of the day, keep the heat out of your house however you can, drink and eat smart (fresh foods and lots of water).

With night temperatures in some regions above 20C, Swiss residents will also need some help getting through the night.

Here are a few tips to keep cool overnight and enjoy better sleep despite the heat of the night.

Don’t sleep naked

It’s tempting to ditch the PJs when it’s this warm overnight. But sleep experts say this is a mistake, as any moisture from sweat accumulates on your body.

Cotton pyjamas and cotton sheets are very effective in absorbing and removing sweat from your body.

Give a little help to your internal clock

Many people think that it is only the extreme heat in summer making your sleep seem a bit worse than in the colder months. But the fact that days are brighter for longer makes a huge difference.

READ ALSO: How Switzerland’s largest cities are combating the heat

As light suppresses our body’s production of melatonin, the hormone that signals that it is time to sleep, the longer days irritate our internal clock, according to sleep experts.

The old tip of turning off your devices to avoid the blue light is also extra crucial. So around one hour before going to bed, you can start your “darkening” ritual throughout your home.

In that sense, it’s also better to avoid naps during the day to keep a better sleep routine.

Try to cool your room and yourself

Of course, the cooler temperatures are in your bedroom when you go to sleep, the better. You can help get temperatures a few degrees down by following these tips: keep the blinds and windows shut during the worst of the day and ventilate the cooler night breeze during the night.

Sleeping during a heatwave can be difficult. Photo: Yuris Alhumaydy / Unsplash

You can also moisten your curtains just before bedtime and leave the window open; the water evaporation will make it a bit cooler. If you can, another tip is to put your mattress on the floor as hot air rises – excellent advice for those sleeping on a bunk bed.

Don’t forget to turn off (and unplug!) electrical appliances, as those are heat sources.

READ ALSO: Eight great swimming spots to escape the Swiss summer heat

To cool yourself, you could take a lukewarm evening shower (not a hot one, those will make your body react by generating heat).

Fans and humidity help

As long as you’ve kept your room relatively cool, fans work. They help evaporate sweat which, in turn, helps your body regulate its temperature.

Putting a bowl of ice in front of the fan can also help cool the room.

Some people swear by dampening their sheets before going to bed. But if you’re not used to it, the feeling can be a little disconcerting. You can also place multiple ice containers in the corners of your room, which will melt slowly overnight and cool the air.

Why is it essential to have a good night’s sleep?

Several days of scorching temperatures can cause heat stress, according to the Swiss Tropical and Public Health Institute.

If the nights are not cool enough, the body can’t recover from the heat of the day, creating a dangerous condition called “thermal stress”, which can be fatal for the elderly and other vulnerable people.

While there are no statistics showing how many people have fallen victim to heat stress during the most recent heatwave, several cantons have implemented a system of home visits and frequent phone contact with this at-risk group.

READ MORE: How to keep your cool during Switzerland’s heatwave

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CLIMATE CRISIS

‘By a substantial margin’: How summer 2022 was Europe’s hottest on record

The summer of 2022 was the hottest in Europe's recorded history, with the continent suffering blistering heatwaves and the worst drought in centuries, the European Commission's satellite monitor said on Thursday.

'By a substantial margin': How summer 2022 was Europe's hottest on record

The five hottest years on record have all come since 2016 as climate change drives ever longer and stronger hot spells and drier soil conditions.

And that created tinderbox forests, increasing the risk of devastating and sometimes deadly wildfires.

The Copernicus Climate Change Service (C3S) said temperatures in Europe had been the “highest on record for both the month of August and the summer (June-August) as a whole”.

Data showed August was the hottest on the continent since records began in 1979 by a “substantial margin”, beating the previous record set in August 2021 by 0.4 degrees Celsius (0.72 Fahrenheit). Temperatures from June through to August 2022 were 1.34C hotter than the historical 1991-2020 average, while August itself was 1.72C higher than average.

READ ALSO: ‘A code red’: Will Europeans change their habits after climate crisis reality check?

An aerial view taken on August 4, 2022 in Les Brenets shows the dry bed of Brenets Lake (Lac des Brenets), part of the Doubs River, a natural border between eastern France and western Switzerland, as much of Europe bakes in a third heatwave since June. – The river has dried up due to a combination of factors, including geological faults that drain the river, decreased rainfall and heatwaves. (Photo by Fabrice COFFRINI / AFP)

That puts summer in Europe well within the temperature range at which the Paris Agreement on climate change seeks to limit global heating.

The 2015 accord commits nations to cap average global temperatures at “well below” 2C above pre-industrial levels and to strive for a safer guardrail of 1.5C.

Although satellite data only stretches back a few decades, a Copernicus spokeswoman told AFP the service was confident that 2022 was the hottest summer in Europe going as far back as 1880 — at the early stage of the industrial age.

Europe has been battered by a string of heatwaves this year, with temperature records tumbling in many countries and the mercury topping 40C for the first time in Britain.

The Copernicus Atmosphere Monitoring Service (CAMS) said last month that 2022 was already a record year for wildfires, with nearly 660,000 hectares torched in Europe since January.

‘Summer of extremes’

CAMS said fires in France had seen the highest levels of carbon pollution from wildfires since records began in 2003.

The EU said last month that the current drought parching the continent was the worst in at least 500 years.

The European Commission’s Global Drought Observatory latest bulletin said 47 percent of the continent is currently covered by drought warnings — meaning the soil is drying out.

An additional 17 percent is under drought alert, meaning that vegetation is showing signs of stress, fuelling concerns about the continent’s autumn harvest.

“An intense series of heatwaves across Europe, paired with unusually dry conditions, have led to a summer of extremes with records in terms of temperature, drought and fire activity in many parts of Europe, affecting society and nature in various ways,” said senior C3S scientist Freja Vamborg.

“Data shows that we’ve not only had record August temperatures for Europe but also for summer, with the previous summer record only being one year old.”

On a global level, August 2022 was the joint warmest August on record. The average temperature was 0.3C higher than the 1991-2020 average for the month, the monitor said.

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