As temperatures soar across the UK, many Brits are struggling to get a good night’s sleep in the heat. Here are some top tips for keeping cool in bed during a heatwave
The UK’s latest hot spell has left many Brits struggling to sleep at night.
With our homes designed for a more temperate climate, the lack of air conditioning and well-insulated buildings can make indoor conditions stifling when the weather is as warm and humid as it currently is. So, how can you keep cool in the bedroom?
Prof Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis, of the Sleep Council has shared some important dos and donts to ensure you get a good night’s sleep during this heatwave.
No napping
Firstly, avoid napping. The hot weather can make us feel lethargic during the day as we use more energy to regulate our internal temperature.
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However, if your sleep is disturbed at night, try to resist daytime naps. When it’s hot, sleepiness can be precious – save it for bedtime.
Keep to routines
The hot weather might tempt you to change your habits, but don’t. This can disrupt your sleep. Try to maintain your usual bedtime and routines.
Don’t forget the basics
Do everything to keep your room as cool as possible. It might sounds obvious but things like drawing the curtains or blinds to keep out the sun. during the day can really help. Close the windows on the sunny side of your home to keep out hot air.
Before you go to bed, open all the windows to get a through breeze.
Thin sheets will absorb sweat
Lastly, opt for thin sheets. Reduce your bedding but keep covers nearby. Thin cotton sheets will absorb sweat. However warm your bedroom may be, your body temperature will drop during the night. This is why we often wake up feeling chilly.
Chill your socks
Using even a small fan can be a wise move in hot weather, particularly humid weather.
It aids in sweat evaporation and makes it easier for your body to control your internal temperature.
If you don’t have a fan, consider filling your hot water bottle with ice cold water instead.
Alternatively, chill your socks in the fridge and put them on. Cooling your feet reduces the overall temperature of your skin and body
Stay hydrated
Ensure you drink enough water throughout the day but avoid consuming large quantities before bed.
You probably don’t want to wake up thirsty – but you also don’t want to make an extra trip to the bathroom in the early hours.
Ditch soft drinks
Soft drinks contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake.
Avoid drinking too much alcohol as well. Many people drink more when the weather is hot.
Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall.
Stay calm
If you finding it difficult to snooze, do something calming. Try reading, writing, or even folding your socks. Return to bed when you feel sleepy.
Whatever you do – do not stimulate your brain with screen time – playing on your phone makes us feel less sleepy and keeps us more alert.
Think of the children
Children are usually quite robust sleepers – but they can be extremely sensitive to changes in routine and family “mood”.
Make sure usual bedtimes routines do not lapse just because it is warm.
Lukewarm baths are recommended by the NHS UK website. Make sure they are not too cold, as that will boost circulation (your body’s way of keeping warm).
A baby cannot let you know if they are too hot or too cold, so it is important to monitor their temperature. They will sleep best when the room temperature is kept between 16C and 20C.
Consider installing a thermometer where the baby is sleeping.
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