The startling truth

Dr Fahim Chand | Monday October 23, 2023 06:00

The unrelenting solar assault continued, propelling the fiery red mercury within its glass chamber upwards with an urgent momentum. The dizzying odyssey revealing a temperature of 42 degrees Celsius.

The parched earth etched with deep crevices begged for the touch of raindrops. Its fervent prayers unheard. Amidst this scorching inferno, the golden grass danced with regal grace, swaying to the rhythm of the heat-infused wind. The trees, although battered, remained defiant in their struggle for survival. Their brown twigs, bereft of leaves, yet displayed unwavering resolve.

Trees stood defiant in their sorry state. Only the evergreens clung steadfastly to life, following the unyielding laws of nature. Their leaves, once vibrant, had now faded into a muted surrender, but their green defiance held firm. In the timeless spectacle of Earth’s celestial dance around the sun, a captivating theatre unfolds.

The maestro orchestrating this cosmic performance is the obliquity of the elliptic. For those not acquainted with its secrets, the obliquity of the elliptic signifies the earth’s tilt, approximately 23.5 degrees, changing the seasons by altering the angle at which the sun’s rays shine on different latitudes. As I gazed into the distance, the relentless Botswana summer continued its fiery assault.

The long awaited soothing rains had yet to grace us with their seasonal presence. I found myself at my cousin’s game farm, Mighty’s Ranch, where it was time to retreat to the main compound. As we arrived, the sun bid its final adieu, casting its golden rays over the preparations for our sumptuous feast at the braai stands. As we bade farewell to our nuclear powered sun, one would have expected the unrelenting mercury to finally tire and retreat, bringing in the cooler temperatures. And while this is largely true, an interesting phenomenon has been observed. Temperatures have not been dropping as they should. Samantha Burgess, deputy director of the European Union’s Copernicus Climate Change Service stated in July this year that the month was the hottest month on record for the planet and very likely the hottest period in 120,000 years. Her harrowing words, “These are the hottest temperatures in human history.” It’s expected to get worse: A new study found the number of days of “dangerous heat” — defined as 103 degrees Fahrenheit (39.4 degrees Celsius) — will more than double by 2050 in the midlatitude regions, which include Western Europe and countries such as China, Japan and the United States.

Tropical areas could face those temperatures for the majority of the year. It’s not just the unbearable sunshine, temperatures at night aren’t dropping as they should. Nights are warming faster than days on average in most of the US, the 2018 National Climate Assessment found. That’s dangerous for sleep — a vital period when the body and brain do housekeeping chores such as repairing and discarding old cells and generating new ones. In the early years of the 21st century, a global study revealed a startling truth: Warm nighttime temperatures stole, on average, 44 precious hours of sleep from people worldwide each year. Daytime naps and extended slumber on cooler nights offered little consolation, leaving us in a collective state of nocturnal deprivation. But how do we navigate this dilemma? The ideal sleeping environment, long advocated by experts, exists within a cool room, typically between 60 and 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius).

But what happens when this balance is disrupted by a relentless heat wave? Studies unveil that elevated nighttime temperatures disrupt our rest, robbing us of those essential deep-wave and REM (rapid eye movement) sleep cycles. These are the critical phases when our body rejuvenates and repairs itself during the night. In the face of these challenges, a team of experts from the European Insomnia Network has compiled a set of valuable tips, aimed at helping us navigate sleep disturbances during heat waves. Stay hydrated. Consistent hydration throughout the day aids your body in temperature regulation at night.

However, avoid consuming liquids an hour or two before bedtime to prevent nocturnal awakenings. Diet matters, so choose lighter meals, avoiding sugar, heavy carbs, saturated fats, and excessive fibre as the day progresses to avoid sleep disruption. Opt for loose, cotton clothing or sleep au naturel, avoiding heat-trapping synthetic fabrics. Ventilate your room when it’s cooler, sealing it off when it gets hot. Keep your sleep space dark and cool for the best rest. Evening alcohol can lead to dehydration and nighttime sweats, making quality sleep elusive. Dedicate an hour to calming activities like reading or soothing music to unwind. Take a tepid shower or foot bath before bedtime to lower your body temperature. Maintain your bedroom below 77°F (25°C) using fans, not AC, to save energy. Stick to your regular bedtime to train your brain for sleep. Workout in the cooler morning hours to preserve your sleep wake cycle, even in the heat. Good night. Sleep tight.