Coping with Insomnia During the Prolonged Summer Heat

As we approach the end of August, the intense summer heat continues, and many patients at our clinic are struggling with insomnia. We often hear concerns such as:

• “My usual sleep medication no longer seems effective.”
• “If I keep the air conditioner running, my body gets too cold and I wake up in the middle of the night.”

Of course, adjusting medications when needed is important. But before that, it is essential to review the Five Principles of Good Sleep (Sleep Hygiene).

Principle 1: Sleep is the Most Important Form of Rest

The ideal sleep duration is often said to be 6–7 hours, but in reality, sleep needs vary greatly among individuals. For older adults, shorter sleep duration is natural. Please don’t pressure yourself with the idea that you must sleep exactly eight hours. What matters most is the sense of rest and refreshment. If you wake up feeling that your mind and body have recovered, that is enough. Both the quantity (time) and quality (restorative feeling) of sleep should be considered.

Principle 2: Create a Sleep-Friendly Environment (Light, Sound, Temperature)

Blue light from smartphones or computers before bedtime worsens sleep problems. Ideally, avoid stimulating light about two hours before sleep and spend that time in dim, indirect lighting. Instead of looking at your phone, try listening to a podcast, radio, or music to fall asleep.

Keep your bedroom dark at night, and maintain a room temperature of around 24–26°C (75–79°F). In the morning, open your curtains and allow sunlight to enter. Exposure to natural light early in the day helps regulate melatonin secretion in the evening, making it easier to fall asleep at night.

Principle 3: Balance Activity and Rest Through Daily Habits

Breakfast is important—it “starts up” your body clock. Even a simple banana or yogurt is helpful. Light physical activity during the day ensures that your body is adequately tired, not just your brain.

In the two to three hours before bed, begin shifting into relaxation mode. A warm bath, light stretching, or breathing exercises can help. Importantly, go to bed only when you feel sleepy—forcing yourself to lie down too early often backfires. If you are not sleepy yet, relax in another room until drowsiness sets in.

Principle 4: Limit Caffeine, Alcohol, and Tobacco

Avoid caffeinated drinks (coffee, tea, green tea, energy drinks) after 3 p.m. Alcohol may seem to help you fall asleep, but it reduces sleep depth and increases nighttime awakenings.

Try to finish dinner at least 2–3 hours before bedtime. Late meals or midnight snacks can also disturb sleep. If you smoke, refrain from tobacco at least three hours before going to bed.

Principle 5: Seek Professional Help When Needed

Chronic sleep deprivation increases the risk of obesity, metabolic syndrome, cardiovascular disease (such as hypertension, heart attack, stroke), and depression. It also lowers productivity at work.

For people working night shifts, irregular schedules can disrupt the body’s internal clock and increase health risks. Strategic napping and careful light exposure can help minimize these effects.

If, despite improving your sleep environment, habits, and lifestyle, you still feel unrested, there may be underlying conditions such as insomnia, sleep apnea, or depression. In that case, please consult a medical professional without delay.