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BEAT THE HEAT & sleep though the night

With the UK reportedly in the midst of the longest heat wave in 20 years, it can be difficult to get a good night’s sleep! As such, Eden talked to SleepyPeople.com about their 15 top tips on How To Sleep At Night During Extreme Hot Weather

1) Take a cold water bottle to bed

Flip the conventions of a hot water bottle and make it a seasonal one. Fill up your hot water bottle with cold water, put it in the freezer for a few hours, put the cover back on, and take it to bed with you. The compression will last for at least a couple of hours, leaving you with enough time to drift off to sleep in the cool.

2) Weird one this, but freeze your PJ’s

If you feel like you could fry an egg on your skin, it might be time to get creative with your colling techniques; putting your pyjamas in a carrier bag and popping them into the freezer for 20 minutes or so might just do the trick.

3) Freeze your sheets

Similarly, putting your bed sheets into a carrier bag and freezing them for a while will work wonders for lowering your temperature in bed.

4) Use cotton sheets

Ditch the satin, silk or polyester sheets and opt for lighter cotton or linen bedding as they’re more breathable materials, offering you more ventilation as you sleep.

5) Kick your partner out of bed

Sharing the bed with a partner simply may not be worth it on warm nights; you don’t need that extra body heat and you’ll be getting hot and sweaty in all the wrong ways. Sleeping apart may be the best option for the both of you, so try to make use of your spare room.

6) Turn off your plug sockets

Electric plugs generate a surprising amount of heat, so turn off as many as feasibly possible – you’ll be shocked at how much cooler your room will be.

7) Sleep low down

Heat rises so sleeping as low down as possible is the best place for you in the heat. This could mean sleeping on the floor or sleeping in a lower down room in the house. It will help.

8) Nap whenever you can

If you’re not getting enough sleep in the hot weather, you’ll likely be racing up what’s known as sleep debt. This is the accumulative amount of sleep which you’ve missed out on, and it can cause some serious health problems in the long term. Try having an afternoon siesta whenever you can to catch up on your sleep.

9) Try lavender

Fill upa spray bottle with cold water and lavender and spray onto your bedding as much as desired. Not only does the scent of lavender promote sleep but the water solution will act as a cooling agent.

10) Eat earlier in the day

Digesting food raises your body temperature, so don’t eat a large meal in the hours before you go to bed. Instead, try having a bigger lunch and having a lighter snack in the evening.

11) Exercise earlier in the day

Be sure to engage in any exercise earlier than usual as it takes your body a long while to cool down after strenuous activity. This could leave you feeling hot and sticky in bed so keep the running, walking and sports to the early hours.

12) Keep the curtains closed during the day

Keeping your curtains drawn during the day ensures that as little warmth as possible gets into your home.

13) Avoid alcohol

People generally drink more alcohol in the warm weather because of the increase in social events like barbecues. Although alcohol allows you to fall asleep quickly, it actually disturbs the quality of sleep that you get which is just as important, so try to avoid it in the hours before bedtime.

14) Decrease your body temperature

When your body is preparing to sleep, your temperature drops slightly. When it’s hot outside, signal to your body that its time to go to sleep by cooling off with a cold shower. Even if you cant handle a cold shower, a lukewarm one will still help you drift off quicker.

15) Camp out in the garden

If you have a safe arear outside where you can camp, make use of it by setting up a bedroom outside, using a tent or a siple hammock. Not only is camping a novelty, but you’ll be endlessly cooler outside than inside – just be sure to protect yourself against insect bites.

June 22, 2017

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