Canada’s seemingly endless wildfires in 2023 introduced millions of people across North America to the health hazards of wildfire smoke. While Western states have contended with smoky fire seasons for years, the air quality alerts across the U.S. Midwest and Northeast this summer reached levels never seen there before.

The smoke left the air so unhealthy in Philadelphia on June 7, 2023, that the Phillies-Detroit Tigers Major League Baseball game was postponed. That same week, New York City residents hunkered down indoors for several days as a smoky haze hung over the city, turning the skies orange and exposing millions of people to the worst air quality in the world.

Smoke also drifted into the Midwest, triggering the highest air quality index levels in the Chicago area in at least 24 years, forcing the cancellation of numerous summer activities and leaving residents with raspy voices. In several states, people woke up to smoky skies day after day.

The pressing question on many people’s minds: “Is this the new normal?” From our perspective as air quality scientists, we think the answer is likely “yes.”

Global warming means more fires

The wildfire smoke of 2023 highlights an emerging air quality trend. The U.S. had seen decades of falling levels of fine particulate matter pollution, PM2.5, thanks to environmental regulations and cleaner engines, factories and power plants. But wildfires’ contribution to air pollution is increasing again, resulting in flat or rising levels of air pollution in much of the country.

Climate models predicted this reality as global temperatures rise. Hotter, drier conditions, coupled with dry grasses and underbrush that accumulated over decades of fire suppression, have made large wildfires more common. Computer simulations of the future in a warming climate show more smoky days, higher smoke concentrations, larger burned areas and higher emissions – which further fuel climate change.

While prescribed fire and forest thinning can help reduce the number and intensity of fire outbreaks, smoke exposure is still likely to increase because of the increases in burned area anticipated as a result of large-scale shifts in temperature and moisture.

In short, people will need to learn to live with wildfire smoke. It won’t be every year, but we’re likely to see summers like 2023 more often.

Fortunately, there are several tools and strategies for managing a smokier future.

Preparing for smoky days

Managing the risk of wildfire smoke starts with making smart personal choices.

Think of smoke waves like heat waves: They’re easier to face if you’re prepared and know they’re coming. That means paying attention to forecasts and having face masks, air monitors and clean-air shelters available.

Inhaling PM2.5 and the chemicals in wildfire smoke can exacerbate asthma, worsen existing respiratory and cardiac problems and leave people more susceptible to respiratory infection. People caring for individuals sensitive to smoke, such as young children and older adults, will need to plan for their needs in particular.

To prepare, read up on the risks and warning signs from public health professionals. Living with wildfire smoke may mean using air filtration devices, wearing N95 or KN95 masks on bad air days, modifying outdoor commuting patterns and activity schedules and changing household ventilation choices.

What schools and communities can do

Living with smoke will also require changes to how schools, businesses, apartment buildings and government buildings operate.

Schools can start with setting a threshold for canceling outdoor activities and making sure staff are ready to meet the needs of kids with asthma.

Building managers may need to rethink air filtration and ventilation and deploy air quality sensors. Communities will also need contingency plans for festivals and recreation venues, as well as rules for business to protect outdoor workers.

Decisions on how to deal with smoke can be complicated. For example, selecting an air purifier can be a daunting task, with over 900 products on the market. The effectiveness of different smoke management interventions are not well known and can vary depending on small implementation details, such as how a mask fits the wearer’s face, whether exterior doors and windows seal tightly and whether filters are installed properly and are replaced often enough.

Improving smoke monitoring and forecasting

The U.S. has an extensive air quality monitoring and forecasting system to help provide some early warning. It uses ground-based air quality monitors, satellite remote sensing systems to detect smoke and fires and computer systems that tie observations together with wind, chemistry and weather. These are supplemented by expert guidance from meteorologists.

However, for average people trying to make decisions about the safety of outdoor activities, the current forecasting system is wanting. This is especially true when smoke blows in from fires far away, or when rapidly changing smoke emission rates and complex wind patterns lead to conflicting forecasts and advisories.

A few key improvements would go a long way for practical decision making around wildfire smoke, like whether to delay the start of soccer practice:

• Knowledge of how fires evolve hour by hour can improve the smoke estimates going into the forecast models.

• Providing smoke forecasts at neighborhood scale can better inform individuals and cities of pending risks.

• More accurate 10-day forecasts would allow communities to plan.

• Merging seasonal weather forecasts of precipitation, humidity and winds with satellite assessments of fuel conditions could enhance emergency planning for firefighters to help anticipate which regions and periods present the highest risks of fire and smoke.

Maintaining a strong air quality monitoring network is also important. State and local government agencies have reduced the number of ground monitors by about 10% from its peak in 2001. Smoke estimates from satellites and low-cost portable sensors can help, but they work best when they can be cross-calibrated to a well-maintained network of high-accuracy monitors.

We still have a lot to learn

More effective adaptations to smoke will require more research to better understand the factors that make some people more vulnerable to harm from smoke, the effects of cumulative impacts of exposures to environmental stressors and smoke over the life span, and the efficacy and cost-effectiveness of adaptations.

For example, clean-air shelters – the equivalent to a cooling center during extreme heat – are gaining attention, but there is only limited guidance on what constitutes a clean-air shelter and where and when they would be used. A 2023 Government Accountability Office report called for better coordination to help target resources where they can be most effective.

Living with smoke is emerging as a new reality. Next-generation tools need to be both clear and resilient to the compound hazards that develop when smoke hits simultaneously with other challenges, such as extreme heat.

Charles O. Stanier, Professor of Chemical and Biochemical Engineering, University of Iowa; Gregory Carmichael, Professor of Chemical and Biochemical Engineering, University of Iowa, and Peter S. Thorne, University of Iowa Distinguished Chair, Professor of Environmental Health, University of Iowa

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Napping during the day is an ancient custom that is practiced worldwide.

While some people view napping as a luxurious indulgence, others see it as a way to maintain alertness and well-being. But napping can come with drawbacks as well as benefits.

As an orofacial pain specialist, I have extensive education in sleep medicine and how sleep impacts wellness, due mostly to the relationship between sleep and painful conditions such as headaches and facial pain. My training involved all aspects of sleep, especially sleep breathing disorders, insomnia and sleep-related movement disorders.

As such, I’m aware of the complex nature of napping, and why a short nap – that is, a nap during the daytime that lasts from 20 to 30 minutes – may be beneficial in myriad ways.

An abundance of health benefits

Research shows that there are many benefits to napping. Short naps can boost mental functioning and memory, as well as improve alertness, attention and reaction time.

Short naps are also linked to increased productivity and creativity. Because napping seems to improve creative thinking, some companies have attempted to harness this by introducing napping rooms into the workplace.

What’s more, it appears the brain uses nap time to process information gathered throughout the day, which appears to enhance problem-solving abilities. One small study revealed that people who took short naps were less frustrated and impulsive, which resulted in better focus and efficiency when performing work-related tasks. Napping may even lead to an improved ability to learn new motor skills, such as a golf swing or the playing of a musical instrument. This is because these memories or skills become consolidated in the brain during sleep, whether at night or while napping.

Napping can also reduce stress. One study found that naps of approximately 20 minutes improved the overall mood of participants. However, longer naps lasting more than 30 minutes are not typically associated with improved mood and increased feelings of well-being.

Short naps may also be associated with a reduced risk of cardiovascular diseases. If we are awake more than we should be, we tend to have a buildup of the “fight or flight” chemicals in our bodies. Studies show that more consistent sleep will help lower these chemicals, resulting in a normalization of blood pressure and heart rates. Napping appears to help this process for some people.

But just as in nighttime sleep, some people may have trouble drifting off for a nap, especially when they have limited time. Progressive muscle relaxation techniques have been shown to be beneficial for both nighttime sleep and napping. Other nonspecific relaxation techniques, like listening to relaxing music, appear to also be beneficial for falling asleep. Interestingly, many people overestimate their time awake when trying to sleep and underestimate the time they actually spent sleeping.

Napping can have drawbacks

One condition associated with napping longer than 30 minutes is sleep inertia – the grogginess and disorientation that people sometime experience after waking from a longer nap.

Usually, the longer the nap, the more sleep inertia there is to overcome. This can impair cognitive function from several minutes up to half an hour. In many cases, these effects can be minimized by consuming caffeine directly after the nap.

But it is important to note that caffeine is not a substitute for sleep. Caffeine acts to temporarily block the action of a chemical known as adenosine, a sleep-promoting agent that builds up during waking hours. If you are habitually dependent on caffeine consumption to keep you awake and alert, it may suggest that there is an underlying sleep disorder such as insomnia or sleep apnea, in which a person temporarily stops breathing during sleep.

Long or late afternoon naps can also interfere with nighttime sleep, either by leading to difficulties falling asleep or staying asleep during the night. This disruption of the regular sleep-wake cycle can result in overall sleep deprivation, which can have numerous negative health effects.

What’s more, for those age 60 and up, longer naps – beyond 30 minutes – may increase the risk for cardiovascular problems. Researchers found that older adults taking naps for more than one hour per day have a higher incidence of increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels, sometimes known as metabolic syndrome.

The reason for this phenomenon is mostly unknown. Older individuals tend to nap more frequently than younger adults partly due to more disturbed sleep during the night. This could be related to more pain or other health factors that will interfere with sleep, sleep altering medications and altered sleep rhythms seen with aging.

Best practices

So, to maximize benefits while reducing risks, here are some tips: Keep naps short to avoid sleep inertia and nighttime sleep disruptions. Nap in the early afternoon, as that aligns with a decrease in energy levels after lunch and with the body’s natural circadian dip, which is an increase in sleepiness similar to what occurs at dusk. Avoid late afternoon naps, finish naps at least four to six hours before bedtime, and create the right environment by napping in a quiet, comfortable and dimly lit space.

If you’re struggling with daytime sleepiness, it’s best to address the root cause rather than relying solely on napping. Reducing caffeine consumption, maintaining a regular sleep schedule and getting adequate nighttime sleep are essential steps to reduce daytime sleepiness.

Ultimately, napping should complement a healthy sleep routine, not serve as a substitute for sufficient nighttime rest. A balanced approach to napping can contribute to a more energized, focused and resilient life.

Steven Bender, Clinical Associate Professor, Texas A&M University

This article is republished from The Conversation under a Creative Commons license. Read the original article.