Britons struggling to sleep during the hot weather are being given top tips on how to sleep in the heat.
With temperatures climbing, the experts at WinstonsBeds.com are offering advice on how to keep cool at night.
They suggest cutting back on heavy meals in the evening and avoiding hot drinks – both can push up your body temperature.
Instead they suggest light meals and drinking water to remain well hydrated.
Other advice includes avoiding daytime naps, keeping your head and feet uncovered when you go to bed and filling a hot water bottle with icy water.
Rebecca Swain, sleep expert at WinstonsBeds.com said: “Sleeping in the heat can be tricky so it’s important to do whatever you can to help yourself drift off to sleep.
“If you’re an evening gym goer you may want to change your schedule and fit in a workout a good few hours before bed. Exercising too late in the day will keep your body temperature raised when it’s time to go to bed.
“It’s also best to stay away from heavy and spicy foods as well as hot drinks, these all have a similar effect on the body.
“”Other easy changes to make include ditching the pillows and cushions on your bed, avoiding daytime naps and keeping curtains and blinds closed throughout the day.”
Here are WinstonsBeds.com’s tips for sleeping in hot weather
Avoid heavy meals
Heavy, spicy or greasy foods before bed are hard to digest and can increase your body temperature making you hotter. Avoid these and instead opt for lighter meals in the evening.
Lightweight duvet
The lower the duvet tog – the more bearable a night’s sleep will be in hot weather. Having a tog between 1.0 and 3.0 is the best option available, as the lightweight material and breathable fabric will make you feel cooler at night.
Ditch the pillows
If the bed is covered in pillows and cushions, throw them off. While pillows may make your sleep more comfortable, when it’s hot they can trap heat around your body, making it warmer and harder to nod off.
Cold drinks only
If you’re someone who enjoys a warm cup of tea in the evening you may want to skip this as it can raise your internal body temperature, making you feel hotter. Instead opt for a cold drink and keep a glass of water by your bed. Staying hydrated is important.
Avoid day time naps
Hot weather can make you feel lethargic and crave a daytime nap but it’s best to wait and save your sleep for the nighttime to help you drift off easier.
Exercise during the day
Exercising in the day can be a great way to tire your body out so you’re more likely to fall asleep in the evening. Working out too late at night can raise your internal body temperature and make you feel hotter before bed.
Use an ice pack
Try applying an ice pack or cold compress to your pulse points – your wrists, ankles behind the knees and neck – to cool down your whole body.
Head and feet uncovered
Leaving your head and feet uncovered can help excess body heat escape. These areas have blood vessels close to the skin’s surface meaning they’re important for temperature regulation.
Take a cool shower
A tepid shower or bath before bed will help you cool down. A lukewarm temperature will increase blood flow to the skin and increase heat loss.
Use a hot water bottle
Rather than filling a hot water boil straight from the kettle, fill with icy water instead to keep you cool.
Keep curtains closed
Keep curtains and blind closed throughout the day to keep the sunshine out. If the evenings are cooler, think about opening a window or door to get a cooling breeze running through.
Put ice in front of the fan
One popular method for cooling down involves putting a tray of ice cubes in front of your fan or window. As the ice begins to melt, the fan will blow the cool air from the melting ice around the room.
Keep a spray bottle by your bed
Give your bedsheets a quick spritz with water if you’re feeling too warm. But be careful not to drench your bedding.
Take a cold flannel to bed
Pop a flannel into the freezer a few hours before going to bed and place it on your forehead as you try to fall asleep. The cold temperature on your head should cool you as you sleep.
