How to sleep in a heat wave when nights stay warm

It is hard to sleep when the house is still warm at bedtime. In the Inland Empire, the National Weather Service expects overnight lows mostly in the mid 60s to low 70s this week, which means many homes will not cool off much at night without help.

HealthPartners notes that sleep experts recommend a bedroom temperature of about 68 to 72 degrees, and that temperatures above 75 can disrupt sleep. To get closer, keep blinds and windows shut during the day to block the sun, then open windows at night if the outside air is cooler. A fan helps move air, and placing a bowl of ice water in front of it can cool the breeze a little. Since heat rises, a downstairs room or even the living room floor may be the coolest spot in the house.

You can also cool yourself. A cool shower before bed lowers your body temperature. Cotton or linen sheets and pajamas breathe better than synthetic fabrics, and some people chill a pillowcase in the refrigerator for a few hours. A damp cloth on your forehead or the back of your neck can help, and a glass of water by the bed is a good idea. Alcohol, caffeine and exercise late in the evening can all make it harder to fall asleep.

If anyone in your home feels dizzy, confused or very weak in the heat, treat it as a medical concern and call a doctor or 911.

Tomorrow morning, close the blinds on the sunny side of the house before the day heats up. It is an easy way to give your bedroom a head start for tomorrow night.