Hi Ionnis,
There doesnt have to be too much heat dissipation. An opto like what Henrik suggested (my favourite in that category is PC814/817 for its compact 4 pin dip package) would need about 100K in series with mains. So, this resistor would dissipate slightly over half a watt; a 1 watt resistor should do fine.
Also, you arent interested in any timing issues here, just the presence or absense of the signal. So, you can afford to have a slower changing waveform per cycle on the opto's output. In which case, you can increase the 100K further, perhaps right upto 220K, to reduce the dissipation even further.
And, if you use an opto with just one diode, your series resistor would heat up even less.
Regards,
Anand Dhuru
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