With a heatwave sweeping across France this week, temperatures are soaring—often hitting 35°C, up to 37°C in Lyon, and exceeding 40°C in the southwest, according to Météo-France. The extreme heat is expected to persist through the weekend.
To cope with these sweltering days, health experts recommend staying hydrated (1.5–2 liters of water daily, unless medically advised otherwise), avoiding diuretics like coffee, tea, and sodas, opting for fresh fruits and vegetables, limiting outdoor time during peak heat, choosing breathable fabrics like cotton and linen, closing shutters and curtains on sun-exposed windows, reducing strenuous activity in direct sun, and taking cool showers.
These strategies help during the day, but what about nighttime? Here are eight evidence-based tips from sleep specialists to ensure quality rest despite the heat.
1. Ventilate your bedroom effectively. Open windows at night to allow cooler air in, and use earplugs if street noise is an issue. During the day, close blinds, shutters, and curtains to block heat buildup.
2. Limit alcohol consumption. While a refreshing drink on a terrace is appealing, alcohol dehydrates the body, disrupting sleep and potentially causing headaches. Choose hydrating alternatives like non-alcoholic cocktails or fresh juices.
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3. Opt for light evening meals. Choose easily digestible foods like fish, salads, or fruit over heavy meats, cheeses, or rich desserts. This reduces your body's energy demands when it's already combating heat.
4. Create a DIY cooling system. Place frozen water bottles in front of a fan for instant chilled air, hang a damp sheet by an open window for evaporative cooling, mist your pillow with a cooling spray, or keep a basin of water nearby for quick refreshment.
5. Protect against mosquitoes. Use repellents or, for a reliable natural barrier, install mosquito nets to prevent itchy disturbances.
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6. Avoid late-day exercise. Skip workouts after 11 a.m. or 4 p.m. during heatwaves, as physical exertion raises body temperature. Save it for cooler mornings or air-conditioned facilities.
7. Wear loose cotton pajamas—or sleep nude. Breathable clothing (or none) promotes airflow and better temperature regulation, supporting overall sleep health.
8. Choose reading over screens. Swap TV, tablets, or phones—which emit heat—for a book. Bonus: books double as effective mosquito swatters.
> "Heatwave" information hotline: 0800 06 66 66
