After spending the entire winter longing for summer warmth, Britons often find themselves complaining about the heat, especially when trying to sleep. The current heatwave roasting the United Kingdom has seen daytime temperatures soar to as high as 34.8°C, with nighttime lows reaching 27°C. In fact, Bank Holiday Monday was recorded as the hottest May Day in British history, surpassing the previous record of 32.8°C set 82 years ago. The sweltering heat is expected to continue, with the country's first-ever 'tropical night' on the horizon, meaning temperatures will not drop below 20°C after sunset.
Sweaty, sleepless nights may be ahead, but there are ways to combat the heat. From classic methods to quirky new tricks, here is a definitive list of the best strategies to ensure a good night's sleep during a heatwave.
Have a Warm Shower
When temperatures rise and your bedroom feels like a sauna, most people opt for a cold shower. However, research suggests that a warm shower can actually be more beneficial for sleep. The warm water helps your body heat up, so when you step out, the cooler room temperature helps you cool down more effectively.
Use a Frozen Hot Water Bottle
Hot water bottles are not just for winter. Fill one with water and place it in the freezer. This chilled bottle can be placed in your bed to cool down the sheets before you sleep.
Dampen a Flannel
If all else fails, run a flannel under cold water and place it on your forehead as you try to drift off. This method lowers your body temperature and can soothe headaches caused by sleep deprivation.
Sleep Positions: Spread Out
When it's cold, we curl up to retain heat. In summer, do the opposite. Spreading out into a 'starfish' position helps circulate air around your body and encourages heat to escape. Alternatively, sleeping on your side opens up your chest and back to the air, two areas that often feel hot at night.
Swap Out Your Duvet
Many people sleep with no cover during summer, but a study by Simba found that a lightweight duvet is better than nothing. The best bedding or nightwear for keeping cool is 100% cotton.
Go Back to Basics
Keep your bedroom as cool as possible by shutting windows during the day to keep out hot air, and drawing curtains. At night, open windows to let in a breeze.
Make Use of Your Fridge
Cooling your feet helps lower your entire body temperature. Slip on a pair of chilled socks before bed to aid your quest for sleep.
Watch What You Eat and Drink
Aim to leave at least two hours between your last meal and bedtime. Restrict alcohol intake, as it interferes with the body's ability to regulate temperature, leading to increased warmth and discomfort.
Enhance Your Comfort, Minimise Movement
If you still toss and turn, consider bedding engineered to keep you cool. Modern mattresses or bedding with thermo-regulating properties or better airflow can help you stay comfortable and move less.
Use Fans Strategically
Fans can make a significant difference, but beware: they can stir up dust and allergens if not cleaned regularly. Prolonged use can also dry out skin, eyes, and nasal passages. Balance your cooling strategy with overall comfort and health.
