Getting to sleep during a British heatwave is always a struggle, but thankfully experts have outlined some tips and tricks for a restful night in the scorching heat
Staying cool and comfortable during a heatwave is no mean feat, particularly in the UK, where we’re so much less equipped than other regions.
And if you are sleeping naked, you are making it worse for yourself. The UK rarely experiences such scorching heat, the majority of Brits don’t have air-con units, and since a decent fan can cost upwards of £100 (and, let’s be real, won’t be needed for 50 weeks of the year), lots of people are stuck with one that feels like it’s simply churning out warm air, which is worse than sitting without a fan and infuriating in its own way.
Whilst many can just about function throughout the day, albeit a bit slower and sweatier than usual, the war against the heat begins at nighttime, where the real heatwave discomfort kicks in. Tossing and turning, desperately flipping your pillow and counting down the hours, knowing you’re going to feel dreadful the coming morning and sweating through your pyjamas is not restful.
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One of the most common mistakes people make during a heatwave is sleeping naked. While it may seem like a good way to keep cool, it’s actually not the best approach. Sleep consultant Alison Jones told The Times wearing loose-fitting cotton PJs is a better option than not wearing anything.
She said: “A light fabric helps to wick away moisture so that you are less likely to feel clammy. Sleeping on your side exposes more of your body to the air, allowing heat to dissipate more effectively and helping to prevent temperature-related disturbance.”
Sleeping naked can actually make you feel hotter and more uncomfortable, especially if you’re someone who tends to sleep in a warm bedroom. When you’re naked, your body is more exposed to the surrounding temperature, which can make it harder for you to cool down. Additionally, sleeping naked can cause you to overheat, which can lead to a range of problems, including restlessness, insomnia, and even nightmares.
Wearing light, breathable clothing to bed can help to regulate your body temperature and keep you cool. Look for fabrics like cotton, linen, or bamboo, which are natural, breathable, and moisture-wicking. These fabrics will help to keep you cool and dry, even on the hottest nights. Avoid synthetic fabrics like polyester or nylon, which can trap heat and make you feel hotter.
It’s also worth considering the benefits of wearing pyjamas that are designed to keep you cool. These can be a great option for hot summer nights, especially if you tend to sleep in a warm bedroom.
A quick fix
Dreams Sleep Expert, Sammy Margo spoke to MailOnline and encouraged people to hang a wet sheet in front of your window, they said: “Dampen a sheet with cold water, and then hang it in front of an open window.” The breeze blows the sheet and the cold water slowly evaporates, cooling down your room.
Another innovative solution is to invest in a pet cooling mat. These mats, usually around £5, are designed to keep your furry friends cool, but they can also work wonders for humans. Simply cool the gel pad during the day, then place it underneath your fitted sheet before getting into bed. This will help keep you cool throughout the night, and it’s a game-changer for hot summer nights and you will wonder why you didn’t think of it before.
There are also a few other tricks that can be helpful during the heatwave when it comes to sleep hygiene:
Have a warm shower instead
Don’t take a cold shower before bed, take a warm one. “Strange as it seems, taking a slightly warmer shower is a better idea in warm weather,” Dr Stanley, author of How to Sleep Well. A warmer shower will trick your body into believing that it needs to cool itself down. Instead of a cold show you can try using cold flannels on your pulse points which will be helpful.
Embrace the dark
Whilst the sun might look lovely outside, as it blazes in through your window its heating up your room. Pre-cooling your bedroom is crucial, so keep your curtains and blinds closed during the day to prevent the sun from heating your room, and open a window to let in a cool breeze (unless you have hay fever).
Try to keep your room as dark as possible in the night, you can try and use blackout blinds or opaque curtains to block out any light, and consider wearing an eye mask if necessary.
Change your bedding
Switching to a light top sheet to help regulate your body temperature will definitely help you sleep better. Natural fabrics such as linen are ideal, as they trap less heat than synthetic sheets and have a looser, airier weave than cotton sheets with a high thread count.
These tips will definitely help but if they don’t, rest assured there are millions of others laying awake drenched in sweat and most likely scrolling the internet until they dose off too.
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