Sleeping Well During a Heatwave: Real Evening Reflexes (and What to Drink)

Room at 27°C, sticky sheets, waking up at 3 a.m. in sweat: heatwave nights ruin the days. Here are the evening reflexes that really work — and what to drink (and avoid) before bed.

• 🌡️ The body must COOL to fall asleep : falling asleep requires a drop in internal temperature — anything that keeps it high (heavy meal, alcohol, late sport) sabotages the night
• 🚿 The lukewarm shower (not ice cold) : ice water causes vasoconstriction and the body heats up in response; lukewarm, it helps dissipate heat — 30 min before bedtime
• 🥤 What to drink in the evening : a glass of INTI very diluted in cool water 1-2 hours before bed = nighttime hydration without getting up at 2 a.m. — and without caffeine
• 🔴 Summer evening traps : alcohol (rapid falling asleep but fragmented night + dehydration), evening sodas/iced teas (8–11g of sugar = roller coaster blood sugar during the night), coffee after 3 p.m. INTI = 0% sugar, 0 caffeine
• ❄️ The bedroom kit : shutters closed during the day, draft at night, damp glove in the fridge for the neck, and the bottle of fresh water at the foot of the bed

Prepare for a successful heatwave night in the evening: light meal, lukewarm shower, a glass of cold diluted INTI, airy room late. And no alcohol “to sleep” — it fragments at night and dehydrates. ⚠️ Elderly people, infants, chronically ill people: the nighttime heatwave is dangerous — watch them, hydrate them, cool the room.

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