July 18th 2024.
Is there anything more frustrating than struggling to fall asleep? It's a common struggle, especially during the summer months when the long, light evenings seem to work against us. And let's not forget about allergies that can add to the difficulty of getting a good night's sleep, on top of the hot weather. With temperatures in the UK expected to soar to 31°C, it looks like we're in for some humid nights ahead. And for those of us who have trouble sleeping in the heat, this can be a major challenge.
But don't lose hope just yet! Sleep experts have some useful tips on how to get a restful night's sleep during the warmer months. James Wilson, a renowned sleep expert, explains that our body temperature plays a crucial role in quality sleep. As our heart rate and core temperature drop when we're ready to sleep, the hot weather can disrupt this process. So, it's essential to take certain measures to ensure that our bodies can still achieve the optimal temperature for sleep.
The first tip is to allow proper air circulation in your bedroom. Of course, keeping the windows open is a given, but James recommends keeping the door open as well, and opening windows in other rooms of your home. This will create a flow of air throughout the space, keeping it cool and comfortable.
Your choice of pillows can also make a difference in how well you sleep during the summer. Deirdre McGettrick, a home expert, suggests opting for down-filled pillows as they are lightweight and more breathable than synthetic ones. You can also look for pillows specifically designed for cooling, such as those made with cooling gel or ventilated memory foam.
Another helpful tip is to keep the heat out of your home. James advises closing blinds and curtains in rooms that receive direct sunlight to keep the rooms as cool as possible. It's best to do this early in the day before the sun is at its hottest.
A cool bath or shower before bedtime can also help lower your core temperature, making it easier to fall asleep. Alternatively, James recommends placing a hot water bottle with lukewarm water under your feet. This will slightly raise your temperature and then drop it, signaling your body to prepare for sleep.
If you're willing to try something unconventional, Deirdre suggests freezing your bed sheets and pillowcases for a few minutes before bedtime. This will provide instant coolness as you drift off to sleep. You can also turn your hot water bottle into an ice block by freezing it instead of using it for warmth.
For those with a fan, James suggests placing a bowl of chilled water in front of it to cool the air being circulated. This will create a DIY air conditioning effect. Another trick is to place a bowl of ice cubes in front of the fan, which works just as well.
Investing in a cooling mattress topper can also help regulate your body temperature and keep you cool throughout the night. Look for toppers made of gel-infused foam or latex for the best results.
Finally, James reminds us not to overthink it. The biggest obstacle to sleeping in hot weather is the thought that we're too hot to sleep. He recommends accepting that our sleep may not be perfect during this time, but our bodies will make up for it with better quality sleep later. So, try not to dwell on it too much and distract yourself with relaxing activities like listening to music or an audiobook.
Do you have any other tips for sleeping in hot weather? Share your thoughts in the comments below. And while we're on the topic of weather, have you heard the latest predictions for a heatwave in June 2023? Or how about the unexpected snow in the Costa Del Sol after a record-breaking heatwave? Let's discuss in the comments!
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