By Hot weather is undoubtedly glorious, especially after the unusually unpredictable weather we've had to suffer through all spring.
It's finally time to put away our winter coats and step into a summer dress — but struggling to get to sleep can be a massive downside of the heat.
As we only get a few weeks of good sun in the UK, not many of us have sophisticated air-con systems, meaning that our summer bedtimes often involve lots of sweaty tossing and turning.
Sleeping in uncomfortably high temperatures makes it more likely that you'll wake during the night, meaning your chances of a restful night’s sleep are reduced.
Not only does this impact our energy levels, it also has a knock-on impact on our mood and often drives us to opt for more sugary foods and alcohol — which can all combine to leave us feeling sluggish and low.
Plus, with fans selling out up and down the country every time the temperature soars, working out how to get a decent amount of shut eye can feel almost impossible.
'A good night’s sleep is important in order to process information throughout the day, as well as to repair and rebalance the body physically and mentally,' Dr. Nerina Ramlakhan, sleep expert at Silentnight, explains.
'Ideally, in order for us to sleep well, there needs to be a fractional temperature difference between our body and our brain – a warm body and a cool head!'
So, if you haven't been able to get hold of a fan — or have found that it just hasn't been enough — Dr. Nerina has shared her top tips for keeping cool at night in this hot and humid weather.
11 ways to get a good night's sleep in the heat
- Chill your pillow case in the freezer before going to bed
- Sleep in cool wet socks or even a damp T-shirt
- Wash your feet with cold water before getting into bed, and rinse wrists under cold water
- If you wake up in the night, rub a menthol stick on your forehead to help cool down
- Place a wet flannel in the fridge for an hour or so before you go to bed, and rest this on your forehead as you drift off
- Place a tray of ice in front of a blowing fan. As the ice melts, this will help to cool the room down
- Keep a plant mister beside your bed. If the heat is becoming unbearable, gently spray yourself with water to assist the cool down
- Keep curtains and blinds shut. This will help prevent your bedroom from overheating.
- Swap heavier duvets for lighter duvets and sheets, such as 4.5 tog
- Stay hydrated, it is important to remember to drink lots of water throughout the day time.
- Don’t fret. If you are struggling to sleep, it’s important to instead try and rest, thinking positively about the day ahead rather than worrying about lack of sleep.
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