As temperatures soar across the UK, the difficulty of getting a good night’s sleep is on many people’s minds.
But there are things you can do to beat the heatwave. Here are some tips.
1. No napping
Hot weather can make us feel a bit lethargic during the day. That’s because we’re using more energy to regulate our internal temperature.
But if your sleep is disturbed at night, try to avoid napping during the day. When it’s hot, sleepiness can be precious – save it for bedtime.
Hot weather can encourage you to change your habits. Don’t. That can disrupt sleep.
Try to keep to your usual bedtime and routines. Do the things you normally do before bed.
3. Remember the basics
Take steps to make sure your bedroom is as cool as it can be at night.
During the day, draw the curtains or blinds to keep the sun out. Make sure you close the windows on the sunny side of your home, to keep hot air out.
Open all the windows before you go to bed, to get a through breeze.
Reduce your bedding but keep covers handy. Thin cotton sheets will absorb sweat.
However hot it is in your bedroom, your body temperature will fall during the night. That’s why we sometimes wake up feeling cold.
Using even a small fan can be sensible in hot weather, especially when it’s humid.
It encourages the evaporation of sweat and makes it easier for your body to regulate your internal temperature.
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If you don’t have a fan, try filling your hot water bottle with ice cold liquid instead.
Alternatively, cool socks in the fridge and put those on. Cooling your feet lowers the overall temperature of your skin and body.
6. Stay hydrated
Drink enough water throughout the day but avoid drinking very large amounts before bed.
You probably don’t want to wake up thirsty – but you don’t want to take an additional trip to the bathroom in the early hours either.