The Met Office has warned that parts of the country could experience ‘tropical nights’ this weekend, so we’ve listed a few easy tips to help you sleep better in the heatwave
The UK has recorded its warmest day of the year so far as temperatures reached 32.2C this afternoon.
Over the coming days, the weather is set to get even warmer – not only during the day, but also at night. Met Office deputy chief meteorologist Dan Holley said the highest temperatures from this hot spell are forecast for Saturday, with some eastern areas likely to reach up to 30C. The meteorologist said the air will be humid and parts of the country are in for “tropical nights” at the weekend, making it hard to sleep.
Mr Holley said: “The nights will also be quite warm, with the possibility of temperatures not falling below 20C in some areas, making it hard to sleep. This is what we term a ‘tropical night’.” While sleeping in warm conditions can be uncomfortable, there are some things you can do to ensure you get some rest at night.
READ MORE: UK heatwave LIVE: Hottest day of year declared as Met Office issues 34C forecast
Keep your room cool
Creating an ideal environment to rest at night is key in order for you to get a good night’s sleep. To ensure your bedroom doesn’t get too hot, you could close curtains and windows in rooms that face the sun during the day so that the room temperature remains stable.
However, if at night temperatures drop and you notice a breeze, you should open windows to allow fresh air in. If it’s still too warm at night, consider using a fan.
Change your bedding
As the weather gets warmer, you should change your bedding, preferably opting for cotton and natural fibres. Polyester tends to hold heat and is water-resistant, which means that if you sweat due to the heat, the sheets could stick against your skin. Light-coloured bedding is also usually a good option to ensure 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.”
Stick to your routine
While it might be tempting to change your habits when the weather is warm, you should try to stick to your routine – including keeping the same bedtime and eating at your usual time. If you change your habits drastically all of a sudden, this can potentially disrupt your sleep.
Stay hydrated
Drinking plenty of water during the day is important all the time – but even more when it’s hot. To prevent dehydration, ensure you drink regularly throughout the day and avoid going to bed thirsty. Consider placing a glass of cold water on the bedside table so that you can drink it if you wake up thirsty at night.
No cold showers before bed
While taking a cold shower during the day may help you feel more energised and help you fight the warm temperatures, doing so at night may actually be counterproductive. This is because a cold shower will reduce your whole body skin temperature – but not your core body temperature.
Alternatively, a lukewarm shower could be more beneficial as warmer water can help to heat the skin – and in turn, this tricks the body into trying to cool itself down. Placing cold flannels on your wrists and neck can also help.
Avoid alcohol in the evening
You might be tempted to have more alcohol than usual when the weather is nice, especially if you’re having a picnic or a barbecue with your friends. However, be aware that overconsumption – especially in the evening – can actually cause poor quality of sleep. If you drink alcohol, try to have it in regular quantities – and not just before going to bed.
Limit caffeine consumption
You should also avoid caffeinated drinks later in the day as they may encourage your body to lose fluids, risking dehydration. A good alternative to choose from are fresher drinks, such as fruit juices, especially fresh-made ones.