Sleeping Well During a Heatwave: the Evening Moves That Work (and What to Drink)

A 27°C bedroom, sticky sheets, waking up drenched at 3am: heatwave nights ruin the days. Here are the evening moves that actually work — and what to drink (and avoid) before bed.

• 🌡️ The body must COOL DOWN to fall asleep: sleep onset requires a drop in core temperature — anything keeping it high (heavy meal, alcohol, late sport) sabotages the night
• 🚿 The lukewarm shower (not ice-cold): icy water triggers vasoconstriction and the body heats up in reaction; lukewarm helps evacuate heat — 30 min before bed
• 🥤 What to drink in the evening: a glass of heavily diluted INTI in cold water 1-2h before bed = night hydration without getting up at 2am — and zero caffeine
• 🔴 The summer-evening traps: alcohol (fast sleep onset but fragmented night + dehydration), evening sodas/iced teas (8–11g sugar = blood-sugar rollercoaster all night), coffee after 3pm. INTI = 0% sugar, 0 caffeine
• ❄️ The bedroom kit: shutters closed by day, cross-draft by night, a damp cloth from the fridge for the neck, and the cold water bottle by the bed

A successful heatwave night is built in the evening: light meal, lukewarm shower, a glass of cold diluted INTI, room aired late. And no alcohol « to help sleep » — it fragments the night and dehydrates. ⚠️ Elderly people, infants, chronically ill: nighttime heat is dangerous — check on them, hydrate them, cool the room.

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