9 Expert Tips On How To Sleep In The Heat If You're Struggling To Get Some Shut Eye
‘How to sleep in the heat’ might be one of our most Googled search terms in the last week, along with the latest boho fashion trends, colourful French manicures for summer and the best powder foundations.
On Monday, several areas in the the UK were hit but a rather unexpected heatwave, with London dwellers facing the UK’s hottest day of the year, with temperatures topping 34.8C in the south-east of England.
So hot are temperatures climbing this week, that the UK Health Security Agency (UKHSA) has issued a yellow heat health warning for much of the UK through to 9am on Wednesday. ‘It's going to be hot. The weather is coming with a lot of humidity, so it will feel quite uncomfortable out there across central eastern England,’ explains Met Office forecaster Craig Snell.
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If like us, you’ve unashamedly been tucking into a Fab lolly for breakfast, sunbathing in nothing but a bra in the garden (only to inevitably sprint inside to whip a top on at the sound of the postman), and edging ever closer to your bedroom fan, then listen up.
We spoke to Lisa Artis, Deputy CEO of British online mattress group Simba’s charity partner, The Sleep Charity, to find out her top hacks on how to get a good night’s sleep when all you want to do is lie starfish in the nude with an icepack on your head.
Get the room temperature right
'Creating the ideal sleep environment involves managing the room temperature effectively, which can be trickier during the warmer months. Aim for around 16-17°C for the best sleep quality.Ways to help keep your room cooler, involve closing curtains or blinds during the day to block sunlight and opening windows at night to let in cool air. Window screens are useful here, to keep insects out. Furthermore, it's a good idea to turn off all electronics in your room before bedtime to avoid unnecessary heat buildup.'
Sleep positions: starfish or sleep on your side
'Spreading out as much as you can - like a starfish - can help to circulate air around your body better and encourage heat to escape, as you sleep. The other position you could try is sleeping on your side. One of the most common areas on our bodies that feels the heat at night is the bottom of our backs, so side-sleeping is going to allow more heat to disperse.'
A warm shower… yes, warm
'It might seem counterintuitive, but rather than having a cold shower before bed, take a warm shower before you put on your pyjamas and get ready for bed. The warm water makes our body heat up, and then, when we get out of the shower, a rapid drop in temperature cools our body down.'
Choose cool comfort: opt for a lightweight duvet
'Consider a lightweight duvet instead of omitting bedding altogether. Recent findings from Simba reveal that 36% of individuals prefer to sleep on top of their duvet or even remove it entirely in an attempt to stay cool. However, using the right duvet can actually provide a refreshing solution.
'Try a thinner duvet with a lower tog (Simba has its own Summer Hybrid Duvet which uses Stratos® ‘cool-touch’ technology for optimal breathability and heat regulation).Refresh with a cooling mist. Spritz bedsheets with a concoction of water and peppermint essential oil for a cooling sensation and invigorating aroma.'
Restrict food and alcohol intake
'Eating too close to going to sleep raises your body temperature, making it tougher to drop off. Aim to leave at least two hours between your last meal. Restrict alcohol intake, too, as alcohol interferes with the body's ability to regulate temperature, leading to increased feelings of warmth. This can exacerbate discomfort in already hot conditions, making it harder to fall asleep or stay asleep.'
Cool treats for the feet
'Cooling anything near our feet can effectively cool down our entire body. Consider chilling a pair of socks in the fridge a couple of hours before bedtime for an extra cooling sensation. Plus, you can fill and freeze a hot water bottle and place it at the foot of your bed to lower the temperature.'
Enhance your comfort, minimise movement
'If you still find yourself tossing and turning despite trying various remedies, consider bedding specially engineered to keep you cool. If you’re comfortable, you’ll move around less. Look for mattresses or accessories with thermo-regulating properties.'
Maintaining a cool mindset
'Exposing your head to cooler air can be enough to regulate your body temperature. Drape a cool, damp cloth over the forehead or neck for instant relief or freeze a sock filled with rice and place it under your pillow for a refreshing chill.'
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