Getting a decent amount of sleep (especially when you have kids) is difficult at the best of times, in a heatwave its almost impossible. Here are some tips to get you through the night.
Drink plenty of fluids and avoid excess alcohol! It’s massively important to stay hydrated at all times, not just in hot weather.
Water, lower-fat milk and tea and coffee are good options. You can also drink fruit juice, smoothies and soft drinks, but they can be high in sugar. The NHS recommends limiting fruit juice or smoothies to a combined total of 150ml a day.
Use thinner sheets
Reduce the amount of bedding but keep your covers handy as your body temperature will fall overnight, normally rising in the morning to prepare for wakefulness. Having a lukewarm shower will also help lower your body temperature before bed.
Use a fan to circulate air around the room
Use a fan to move air around your room, this will help with the evaporation of sweat. It’s best not to have a fan directly on you as it will dry out your skin and can evaporate moisture from your mouth and nose making you feel much worse!
Draw the curtains or blinds to keep the sun out
During the day keep your blinds or curtains shut to keep out the sun and close the windows on the sunny side of your house to keep the hot air out. In the evening open the windows before you go to bed to help reduce the room temperature. Personally, I sometimes use a fan on my windowsill to draw in cooler air from outside.
Use a hot water bottle
Sounds crazy but its not, fill a hot water bottle with ice and place it on your bed before you go to sleep to help cool your bed. You can also hold it but its best to wrap it in a towel so the cold bottle isn’t in direct contact with your skin.
Hot weather can make us feel sleepy because we use more energy to regulate our body temperature. If you’re struggling to sleep at night it may be tempting to have an hour nap or two during the day, don’t! If you can stay awake you’ll be likely to sleep better during the night.
Use a Stay Cool Ice Towel
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There’s nothing like a bit of science, especially when it helps keep you cool day and night. Simply soak the Stay Cool Ice Towel in cold water, squeeze out any excess, shake the towel for 5 – 10 seconds to activate the cooling effect which lasts for hours.
Click here to buy the towel or find out more.
Relax, relax and relax
Don’t play games before or in bed. Playing a video game will simulate the brain and help keep you awake. The artificial lighting may also contribute to your sleep problems because of the blue light emitted from electronic devices such as your mobile phone and TV. The blue light wavelength may trick your brain into thinking it’s daytime. If you do need to use your phone check the settings to see if it has an eye comfort mode if it does turn it on.