If you are struggling to sleep in the warmer weather, there are some surprising things to avoid beforehand, such as cold showers and ice cream.
Most Brits will be hugely relieved that the sun has finally come out and the mercury has risen after a long, dreary and unseasonably cold spring. Thoughts have quickly turned to sipping cocktails alfresco with friends, trips to the beach and BBQs in the garden.
However, the fun to be had during the day can soon turn to misery at night as we struggle to sleep in our bedrooms which just aren’t designed for hotter weather or heatwaves. Few homes in the UK have air conditioning, with our climate not normally requiring such an expensive solution.
As we look forward to a week where temperatures are expected to reach a high of 31C and with a yellow heat health alert from the Met Office, we take a look at the tips and tricks that will help you avoid restless nights and leave you feeling ready to enjoy the long awaited summer days.
Change up your bedding
While we’ve needed our winter duvets on our beds so far this year, now’s the time to switch them up and swap it for a lighter summer version. Low-tog duvets of around 4.5 tog are the best option and there are even dual tog varieties available these days, with a 10.5 tog one side and 4.5 the other if you’re a couple who feel the heat differently.
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It’s important to have breathable bedding too and natural fibres are the best to opt for. Polyester tends to hold heat and is water-resistant, meaning if you sweat due to the heat the sheets could stick against your skin. Light-coloured bedding made from natural fibres like cotton and linen offer better breathability.
Molly Freshwater, Co-Founder of Secret Linen Store says: "Consider bed linen made from natural fibres such as 100% cotton or linen, rather than synthetic poly-cotton blends. Linen is the only fabric that becomes stronger when wet. Unlike cotton, it can absorb a fair amount of moisture without feeling damp on your skin, so it's a great fabric for bedding during warm summer nights."
Being a sleep expert and loving her kip so much she built a business around it, Molly also knows the physical benefits to a top quality slumber: "Prioritising sleep strengthens our immune system, regulates our appetite, reduces stress, and improves both learning and memory," she says. "Getting enough rest is also crucial for overall health, preventing chronic conditions, and supporting muscle repair. "
Shut your curtains and blinds
Although it seems logical to open the windows wide and allow air into your rooms, it’s actually better to only open them when the outside temperature is lower than inside - so first thing in the morning or late at night.
Keeping blinds and curtains drawn will stop the sun’s searing rays heating up your bedroom in the day, leaving it unbearable when you’re ready to hit the hay. Once the sun has set and temperatures have dropped, windows can be opened to allow a cooler breeze to flow around the house. Gadgets also emit heat, even when they’re on standby, so make sure you turn off any in your bedroom to stop them increasing the temperature even more.
Anush Pervez, sleep expert at points out why it’s so important to keep the temperature in your bedroom at a comfortable level. "The ideal bedroom temperature for sleep is between 16°C to 20°C," she advises. "Warmer temperatures can create pain and restlessness, and anybody who has slept in a hot room knows how difficult it is to fall asleep when you're sticky and thirsty. An overly warm bedroom might interfere with your body's thermoregulation processes and produce fatigue."
Use a fan or cold compress
If you simply can’t get the temperature down in your room, it’s time to turn attention to your body. Using a fan is a great way to immediately cool your skin. Anush says a bed fan is best as it provides a more direct flow but any normal fan pointed at your body works well.
A great trick is to place a bowl of ice or bottles of frozen water in front of the fan to cool the air. The most important parts of the body to keep cool while trying to sleep are the head, feet and central body. If you don’t have a fan or want extra relief, you can do this by using a wet towel or cloth as a cold compress.
Have a warm bath or shower
Despite there being nothing better than the thought of a cold shower when you have sweat dripping down your face, it’s actually not the best way to beat the heat. James Wilson, aka The Sleep Geek, explains why it’s a myth that should be avoided as a cold shower can actually make you hotter.
"An alternative that works would be to have either a lukewarm bath or shower or put lukewarm water in a hot water bottle and rest the soles of your feet on it. This helps raise your core temperature slightly which will then lead to a drop in core temperature."
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He adds: "A drop in core temperature is an important part of the process to your body falling asleep and this approach is basically tricking your body into thinking it is cooler than it is. The reason we use lukewarm water rather than ice cold is that ice cold will shock your body, making it feel more active and more than likely prolonging the process of getting sleep." James also recommends getting a separate duvet from your partner so you aren’t sharing their body heat.
Choose exercise times wisely
A cool air conditioned gym may seem like the perfect place to spend your evening while getting your steps in but you shouldn’t go too late in the day. Doing anything strenuous close to bedtime can make it harder for the body to cool down when it comes to sleeping, so you should aim to be done at least 90 minutes before you head upstairs.
However exercise during the day can be beneficial. Anush explains: "Being active during the day can help reduce stress and boost the amount of time you spend in the deeper/restorative stages of sleep."
Ice cream
Although it’s very tempting to tuck into an ice cold desert on hot summer nights, it may not help with those restless nights. Various studies highlight that foods high in sugar, such as ice cream, can cause blood sugar fluctuations, leading to disrupted sleep patterns.
Additionally, the high-fat content in ice cream can lead to digestive discomfort and disturbed sleep. Research recommends enjoying ice cream as an afternoon treat and avoiding it at least 2-3 hours before bedtime to promote optimal sleep quality. For this reason fast food should also be avoided at dinner time.
Hit the floor
If you’ve tried everything and the zzzzs are still nowhere to be found, you could try moving your bed temporarily. Heat rises so your house should be cooler downstairs. Set up an inflatable bed in the living room or if you’re in a flat, move your mattress to the floor if there’s space, until the nights get cooler.
Sleep like a starfish
Sleeping with your arms and legs out increases the surface area for sweat to evaporate and cool you, making the starfish position the perfect option for the heatwave. If that wouldn’t go down too well with a partner, side sleeping is ideal as it also decreases the amount of contact between the mattress and your body.
Alternatively, a popular position to sleep in is the log. This involves a side sleeping position that has the legs straight down and not tucked up. These positions are best as they allow a greater portion of your body to have fresh air as you sleep.
Don’t stress
Finally don’t worry too much about it and know it’s not forever. James says: "The biggest thing that prevents us sleeping in hot weather is the thought of 'I am too hot to sleep'. My advice would be to suck it up, accept that you might not sleep quite as well, but that it will probably be over in a couple of days and your body will more than likely make up for the poor sleep by giving you better quality sleep once the temperature drops."
Do you have any tips for sleeping during a heatwave? Let us know in the comments below.
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