From melting ice caps and rising sea levels to record-breaking temps and bigger and more destructive storms, we can see the impact of climate change all around us. One place you might not realize climate change’s consequences, though, is your sleep. <\/p>\n\n\n\n
As the world is getting warmer, the changes this is causing have the potential to wreak havoc on your ability to catch adequate Z’s. Here’s how climate change impacts your shuteye\u2014and ways to mitigate the challenges without causing additional harm to the planet.<\/p>\n\n\n\n
According to the National Sleep Foundation, the ideal room temperature for rest<\/a> is between 60\u00b0 and 67\u00b0F, but this can be harder to maintain as the worldwide climate heats up.<\/p>\n\n\n\n At night, your body\u2019s core temperature drops to bring on sleep and then warms up in the morning to help you wake up. This natural thermoregulation is controlled by your circadian rhythm<\/a> and is a key component of getting a good night\u2019s sleep. <\/p>\n\n\n\n However, higher nighttime temps due to climate change can interfere with this cycle. <\/p>\n\n\n\n \u201cWarmer temperatures are not great for inducing and maintaining sleep,\u201d explains Abhinav Singh<\/a>, MD, board-certified doctor in sleep medicine and internal medicine and medical director of the Indiana Sleep Center. \u201cOur bodies need to cool down to support the steady release of melatonin<\/a>, our sleep initiating hormone. Darkness and cool temperatures are key. Warmer temperatures reduce slow-wave restorative [SWS] sleep.\u201d <\/p>\n\n\n\n According to a study published in the Journal of Physiological Anthropology<\/em>, \u201cthe thermal environment is one of the most important factors that can affect human sleep<\/a>.\u201d The study went on to report that warmer temperatures caused increased wakefulness and decreased deep sleep<\/a> (or SWS) and REM sleep<\/a>. Another small study found that warmer nighttime temps<\/a> lead to a negative overall impact on \u201csleep calmness, difficulty in falling asleep, sleep satisfaction, and sleep adequateness.\u201d<\/p>\n\n\n\n \u201cWarmer temperatures are not great for inducing and maintaining sleep. Our bodies need to cool down to support the steady release of melatonin, our sleep initiating hormone. Darkness and cool temperatures are key. Warmer temperatures reduce slow-wave restorative sleep.\u201d <\/p>\nAbhinav Singh, MD<\/cite><\/blockquote>\n\n\n\n And the temperature changes don\u2019t even have to be big. A study in ScienceAdvances<\/em> found that just an increase of one degree Celsius<\/a> could negatively impact your shuteye.<\/p>\n\n\n\n Related: How to keep night sweats from ruining your sleep<\/a><\/em><\/strong><\/p>\n\n\n\n While the impacts of global warming are often focused on a rise in overall temperature, studies also suggest that for certain areas, it may also cause an increase in humidity<\/a>.<\/p>\n\n\n\n Though hotter nights offer their own sleep interruptions, humidity makes the problem even worse. \u201cHumid heat exposure<\/a> further increases wakefulness, decreases REM and SWS, and excessively suppresses the decrease in [the body\u2019s core temperature]\u201d, according to a study in the Journal of Physiological Anthropology<\/em>. <\/p>\n\n\n\n Here\u2019s why humid nights are worse: When your body is hot, you sweat. In low humidity, this sweat can evaporate and allow your body to cool down. When it\u2019s hot and humid, the sweat stays. This keeps the skin wet and the body stops trying to sweat, preventing you from cooling down and getting a good night of sleep.<\/p>\n\n\n\n \u201cAir quality in our bedrooms is another aspect of the sleep environment that tends to get overlooked,\u201d writes sleep expert Michael Breus, PhD, in a blog post. <\/p>\n\n\n\n Climate change could worsen your air quality. According to the Centers for Disease Control and Prevention, global warming may cause an increase in allergens and air pollution<\/a>, both of which can make it harder to get some shuteye. <\/p>\n\n\n\n \u201cPollution may irritate the airway and make it harder to breathe,\u201d explains Singh. \u201cThis can induce cough, causing frequent interruptions to sleep and micro or macro awakenings from sleep.\u201d (Here’s how wildfire smoke messes with your sleep<\/a>.)<\/p>\n\n\n\n \u200bNo surprise here\u2014stress and anxiety<\/a> are bad bedfellows when it comes to getting rest. Research has found that both chronic stress and sudden occasional stress can mess with your circadian rhythm<\/a> and prevent satisfying sleep.<\/p>\n\n\n\n Climate change is something that can be seriously stress-inducing\u2014and that’s especially true for kids. <\/p>\n\n\n\n A March 2020 survey conducted by the BBC Newsround found that 73% of the young people surveyed were worried about the state of the planet<\/a>, and 58% were concerned about how climate change will impact their own lives. Twenty percent of the kids surveyed said climate change anxiety has impacted their sleeping and eating habits or given them a bad dream.<\/p>\n\n\n\n This stress-induced sleep loss can start a vicious cycle. According to research\u00a0out of UC Berkeley, just\u00a0one night of poor sleep due to stress<\/a>\u00a0can lead to a 30% increase in\u2026.you guessed it, more stress!\u00a0(Here’s how to emergency-proof your bedroom for any situation<\/a>.)<\/p>\n\n\n\n According to the Environmental Protection Agency, increasing global temperatures are associated with an increase in extreme weather events<\/a> such as hurricanes, tornadoes, heat waves, and heavy storms. And research suggests these extreme weather events can hurt your sleep<\/a> for numerous reasons.<\/p>\n\n\n\n Many of the extreme weather events bring increased heat and humidity, which can make it harder to get quality sleep. There\u2019s also the stress and anxiety that comes when a hurricane or tornado is heading toward your hometown. Plus, says Breus, \u201cthere\u2019s new evidence that the weather can worsen sleep-disordered breathing. In other words, when the pressure drops, so does your ability to achieve smooth, restful breathing during the night.\u201d <\/p>\n\n\n\n Research doesn\u2019t clarify exactly why this occurs, but it suggests that changes in atmospheric pressure due to weather events<\/a> do affect sleep apnea.<\/p>\n\n\n\n Related: 6 ways weather messes with your sleep<\/a><\/em><\/strong><\/p>\n\n\n\n So how can you mitigate some of the sleep challenges that come with climate change without, you know, contributing to climate change?<\/p>\n\n\n\n\n
Increased humidity<\/h3>\n\n\n\n
More <\/strong>air pollution<\/h3>\n\n\n\n
Added anxiety<\/h3>\n\n\n\n
More extreme weather<\/h3>\n\n\n\n
How to sleep cooler (without hurting the planet)<\/h2>\n\n\n\n
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