It can be impossible to get enough sleep in this heat.
Much of the UK is in the midst of a late summer heatwave, with scorching temperatures in excess of 30°C expected in some areas.
The sunshine may be welcome, but when it’s time for bed, the heat can become an absolute nightmare.
dr Sue Peacock, consulting health psychologist and founder of Sleep Well with Dr. Sue, said: “Extreme heat can disrupt our sleep cycle by altering the duration and quality of different sleep stages.
“Hot nights mean it takes longer to fall asleep, how long it takes to get into a deep sleep, and wake up more often at night.
“And those sharing a bed may suffer even more.”
dr Sue, who works with Opera Beds, adds, “When we get tired our body starts preparing for sleep by lowering its temperature, but when it’s hot it’s more difficult.”
“The heat also interrupts the natural process of our sleep hormone, melatonin.”
So if you’ve been sweating all night and tossing and turning all night, the good news is you can find some relief — honestly!
These simple tweaks can help you stay cool and sleep without the hassle of installing air conditioning…
CHANGE THE LINEN
Too warm, even with a summer blanket?
“Turn off all bedding except for one sheet,” says TEMPUR sleep expert and psychologist Suzy Reading.
Cotton sheets and nightwear rather than synthetic/polyester are much more breathable and comfortable to sleep on.
Suzy says, “Cotton is lightweight, absorbs moisture, which helps us stop waking up sweaty and sticky and makes for a more comfortable night’s sleep.”
You can even store bed linens and pajamas in resealable bags in the freezer for really ice cold sheets to pull out just before putting them on the mattress.
YOUR BIGGEST FAN
do you have a fan Suzy says, “Turn on a fan for 30 minutes before bed to cool your bedroom before bed.”
You can also place a bowl of ice in front of it to help circulate colder air.
And make sure you ventilate your home properly.
Suzy suggests “keep the curtains and blinds drawn during the day, but keep the windows open to let in cool air.”
Avoid dark blinds and curtains as they can make the house warmer.
Suzy adds, “Open the windows at night to allow air to circulate, and create a draft together by opening windows and doors in different rooms and opening wedge doors.”
GO BIG ON H20
Hydration is key to feeling cool throughout the day and night, so drink plenty of fluids.
Suzy says: “Make sure there is water by the bed in case you wake up thirsty at night and put ice in the water bottles.
“Avoid excessive alcohol as it is dehydrating.”
Also, avoid caffeine, it can disrupt sleep too — not what you need if you’re already struggling with the temperature.
GET IN THE SHOWER
Do you feel extra sticky before bed?
Suzy says: “Take a cool shower, keep the temperature low and leave hair damp to keep you cool for longer.
“Magnesium lotion with a cooling agent helps improve rest and recovery – perfect for kids before bed to help them fall asleep.”
A spray bottle of water to spritz on when you wake up sweaty can also help bring your temperature down.
TURN IT OFF
It could be that your room is full of radiant heaters without you realizing it.
Suzy says: “Appliances and light bulbs give off heat and contribute to the overall temperature of a room.
“Turning everything off is better for the environment and cuts out stimulating blue light that can make you feel more awake.”