How To Sleep When It's Too Hot: Here are 9 expert tips on dropping off during a heatwave - including if a cold shower helps
Temperatures are rising across Scotland this week.
Temperatures are set to reach 24 degrees in Scotland this week as a heatwave hits the UK.
While it’s lovely to enjoy the weather with a trip to the beach or beer garden, it can impact on our sleep - particularly in a country where few of us have (or regularly need) air conditioning.
To help out the sleep experts at Emma Sleep have teamed up with sleep consultant and Tatler Top Doctor for Sleep Dr Allie Hare to reveal how Scotland residents can stay cool when sleeping this summer.
Dr Hare explained: “Overheating during sleep can significantly reduce sleep quality and duration. In particular, being too hot at night can reduce slow wave (deep) sleep, the stage of sleep that helps us awaken feeling rested.”
Here are her top tips.
Try a Mediterranean diet
Food can play a big role in improving sleep quality during the summer months, and the good news is that delicious diets like the Mediterranean diet are particularly effective at supporting better sleep.
Evidence has shown that diets low in fibre and high in saturated fat and sugar can impact our sleep, making it lighter, less restorative sleep and increasing the likelihood of sleep disruption.
The available evidence indicates that greater adherence to a Mediterranean-style diet is associated with increased sleep duration and with better sleep quality.
Choose breathable, natural materials
One of the simplest and most effective ways to stay cool at night is to opt for breathable, natural fibres. Swap out heavier, synthetic bedding for materials like cotton or bamboo to help improve airflow and reduce the stuffy feeling people often experience when trying to sleep in the warmer months.
Stay hydrated throughout the day
Hydration plays a massive role in your body’s temperature regulation. Make sure to drink enough water during the day to help your body manage any excess heat more effectively at night.
Drinking throughout the day will also help avoid the need for large amounts of water right before bed, which can significantly impact your sleep quality.
Shower before bedtime
A pre-bedtime shower is a helpful way to support the body’s natural cooling process. However, while many people assume a cold shower is the best option.
Instead a lukewarm (not cold!) shower an hour or so before bed can help keep you cool because it causes dilation of the blood vessels in your skin so that when you get out of the shower, you can lose heat more effectively.
Manage your home’s temperature
A cooler bedroom is essential for better sleep, but this has to start with managing the temperature during the day.
Keep curtains closed in the daytime to avoid the room heating up too much. Then open the windows to allow a through draft to cool the room once the sun sets.
Allowing cooler air to circulate in the evening will make a noticeable difference in your bedroom’s temperature by the time you go to sleep.
Avoid heat-traps before bed
Several habits can increase your body’s temperature before bed, making it more difficult to drift off to sleep.
Eating heavy meals, drinking alcohol and partaking in intense exercise all make it harder for your body to cool down naturally. Instead, opt for a lighter evening meal, try to avoid alcohol and exercise earlier in the day, so your body is cooler when you head to sleep.
Cool your feet
To beat the heat, try putting a pair of lightly damp socks in the freezer around 10 minutes before you go to bed, and put them on before you sleep.
Your feet are heat regulators, and so when you put the socks on, they help your body feel cooler while you are trying to get to sleep.
Star-fish in bed
When you are finally in bed, and it’s time to go to sleep, your sleep position can make a big difference. Sleeping on your side will increase the heat released from your back, helping you feel cooler, while sleeping in a starfish position may help increase air circulation around your body, aiding a restful night's sleep.
Opt for cooling technologies
Sleeping in the heat can make it difficult to stay asleep, so comfort is essential to avoid disruptions. Investing in a cooling mattress will help you stay comfortable throughout any summer heat wave by regulating your body temperature, reducing the likelihood of you waking up due to overheating.
Keeping your head cool is a highly effective way to encourage sleep in warmer weather. Cooling pillows help regulate your body temperature, keeping you cool and minimising sleep disruptions.
A mattress topper with cooling technology will also work to absorb and dissipate body heat, helping you maintain a consistent and comfortable temperature throughout the night for a deeper and more restful sleep.
You can see Emma Sleep’s full range here.
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