How to sleep: Five tips to get a good night’s sleep in hot weather
SLEEP in this hot weather may be difficult. The winter-ready-bed, warm house and light outside may all make it difficult to get a good nights sleep. These are five tips to help you sleep better.
Having a hot and sweaty evening can make for an uncomfortable sleep, and with the MET Office forecasting warmer than usual nights this weekend, it may be a good idea to prepare.
Your body temperature needs to drop slightly before you go to sleep, making this essential habit harder if there is hot weather.
As many as a quarter of us don’t get enough sleep on a normal evening, although this could change with all the hot weather.
The Sleep Council has some “expert tips” for how to get to sleep at this time of year.
“[These are] very simple and effective steps that can be taken to ensure you stay cool and comfortable in bed.”
Open Windows
This may risk having your pet cat popping in and out all night, but opening the window is a great way to cool down.
It will create a draft, keeping the house cooler, as it may have warmed up during the day.
Draw curtains during the day
It may look odd, but keeping the curtains drawn during the day will keep out the sun, reducing the amount your house heats up.
'Cold' water bottle
Remember that hot water bottle to feel warm in the winter? It can also be useful in summer.
Fill it with cold water and place it at the bottom of your bed.
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Use an electric fan
The Sleep Council says that as many as 20 per cent of people use this method.
“If it’s really hot, put a tray of ice and a little water in front of the fan which will cool the air even more,” it adds.
Wear light cotton nightwear
Changing your clothing at night can also help you have a good nights sleep, and won’t give anyone else a surprise in the morning.
“This is actually better than wearing nothing at all as natural fabric will absorb any perspiration,” says the Sleep Council.
Avoid too much caffeine, alcohol or a big meal
Altering your diet during the day, could also help you get a good nights sleep, as these can make you feel hot and steamy through dehydration and over-active digestion.
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The Sleep Council also recommends trying just cotton sheets instead of a duvet, tying back long hair, having a cool shower, drinking plenty of water, cool socks and a pillow case in the fridge, and even buying a new bed.
“Hot weather can be a nuisance when it comes to bedtime,” said Lisa Artis, at the Sleep Council.
“Temperature has a big impact on quality of sleep.
“Ideally, bedrooms should be around 16 - 18 *C but, if at nighttime, temperatures remain higher, it can be difficult to achieve that.
“Your body temperature needs to drop slightly before you go to sleep.”