The mercury keeps rising and getting a good night’s sleep in the heat is getting harder and harder! So here’s our summer guide to good sleep to help you catch some zzzzs despite the heat.
Even though the summer heat has its perks – rosé after work, lazy picnics in the park and trips to the seaside – it can also hugely disrupt your sleeping pattern. According to Lisa Artis of The Sleep Council: ‘hot weather can be a nuisance when it comes to bedtime as temperature has a big impact on quality of sleep. Ideally bedrooms should be around 16-18°C (60-65°F), but if at night-time temperatures remain higher, it can be difficult to achieve that.
We all know how important our beauty sleep is, so here’s our ultimate summer guide to good sleep…
Open windows and doors
It may sound obvious, but it’s one of the most effective methods of cooling your room’s temperature. As Lisa explains: ‘your body temperature needs to drop slightly before you go to sleep, which is why it’s difficult to drop off when you’re too hot.’ So having a draught in the bedroom will guide the heat rising to the roof, making the room’s temperature a lot cooler. Also, try blocking the sun’s heat out as well by keeping your curtains or blinds shut throughout the day.
Always have a glass of cold water by your bed, so you can keep your body’s temperature regulated as well as staying cool and hydrated. Speaking of drinks, Lisa advises to: ‘avoid too much caffeine, alcohol or a big meal, as they can all make you feel hot and steamy in the middle of the night through dehydration and overactive digestion.’
When it comes to enjoying a peaceful slumber, light materials such as cotton are key to a good night’s sleep. Kit yourself out in light cotton nightwear. ‘This is actually better than wearing nothing at all, as natural fabric will absorb any perspiration,’ explains Lisa. Another alternative is to get rid of the duvet and blankets, and just use a cotton sheet.
Keep things cool
To help you feel fresh and relaxed, Lisa recommends a bizarre but highly-effective trick: ‘cool a clean pillowcase in the fridge before bedtime, or even try one of the new cooling pillows that are available to buy.’
Turn on the air con
Improve your sleeping pattern during the hot summer nights by investing in an air conditioning unit or an electrical fan to cool your body’s temperature before bed. The moving air helps to accelerate sweat evaporation, keeping our bodies at an ideal temperature for sleep.