THE warmer days of summer have felt like a distant dream over the last couple of months here in the UK, so this week’s forecasts of a mini heatwave is likely to come as welcome relief to many.
But whilst the hotter weather might allow for longed-for days spent lazing in the garden, dining alfresco or swimming, it can become somewhat of a nightmare when it comes to bedtime.
Thomas Høegh Reisenhus, TEMPUR sleep specialist & sleep counsellor, says: “The ideal sleep environment is cool – approximately 18°C – quiet, and dark.
“This cave-like environment stimulates increased levels of melatonin, a sleep-inducing hormone that plays a key role in regulating the natural sleep-wake cycle.
“UK homes are not typically designed to manage heat, so when outdoor temperatures rise, it can be a challenge to regulate the climate indoors.
“A too-warm bedroom can make getting to sleep and staying asleep very difficult.
“Sleep provides the opportunity for our bodies to rest, repair and recharge, so it is essential that we mitigate the risk of getting a bad night’s sleep – both with regards to quantity and quality – wherever possible.”
Read on for Thomas’s guide to ensuring a great night’s sleep through a heatwave…
The best place to start is with your sleep environment: Make sure that your bedroom is cool, dark and quiet.
To ensure the bedroom is cool come night time, keep curtains or blinds closed throughout peak sunlight hours, especially if the room faces the sun.
This will limit the amount of light and heat entering throughout the day.
If your bedroom feels warm as evening approaches, open bedroom windows to allow the cooler night time air into the room.
For optimal airflow through the night, create a cross-breeze by opening the bedroom window and other windows on the same floor and wedging doors open, encouraging a flow of cooler air through all rooms and displacing the hot air that may have built up during the day.
If the natural elements don’t bring the desired relief from the heat, a strategically placed electric fan can provide a welcome, consistent and cooling breeze.
There are several ultra-quiet models available today, although some find the humming noise soothing to drift off to. For a super powered dose of cool, place a bowl of icy water in front of your fan to help circulate colder air around the bedroom.
When it comes to sleeping well during the summer, it is important to consider both your mattress and bedding. Choose options that will help regulate body temperature and sleep climate.
And don’t overlook your duvet choice.
Having a lower tog or a temperature regulating duvet is a fantastic way of ensuring that your bedroom is well-suited to your summer sleep needs as temperatures begin to climb.
If you are still struggling to keep cool, consider ditching the duvet altogether and opting for a sheet instead.
This – as well as any other bedding and pyjamas too – should be made of natural and breathable materials.
Think cotton, bamboo or linen, to help further reduce the risk of overheating.
For the ultimate cooling nightwear, you can even consider placing your PJs in a well-sealed bag in the fridge or freezer for an hour or so before getting changed for bed.
If you still find yourself waking up hot and bothered, you might want to consider sleeping naked. This can help cool your core temperature faster.
Sharing a bed with a partner can increase your risk of overheating at night, with body heat further contributing to the warmth of your sleep environment.
In fact, if your partner is also struggling to sleep in the summer heat, you’ll likely keep each other up with your tossing, turning and duvet flapping!
Separate duvets can offer an easy solution, allowing better temperature control for each bed partner who can choose the tog rating best suited to them.
If you still find yourself overheating or struggling to sleep with your partner through the hotter months, consider testing out a ‘sleep divorce’, where couples opt to sleep in separate bedrooms for the benefit of a better night’s sleep (and more harmonious relationship come daytime!).
Staying hydrated is essential when it comes to keeping your body functioning effectively and sleep is no different.
Being dehydrated in hot weather can trigger headaches, dry mouth, and impact your body’s ability to keep cool during the night, all of which will cause you to wake up hot and uncomfortable and thus negatively affect sleep quality, .
As temperatures rise, your body needs more water, so it is especially important to ensure that you are drinking enough to stay hydrated both throughout the day and at night.
It is thought that the average person needs around seven glasses a day, though it is advisable to drink more should you be particularly active or if the weather is especially hot.
Remember that water is not the only way to hydrate your body – tea, coconut water, and some lower-fat milk options all count, whilst water-rich foods, such as cucumber, watermelon and tomatoes can also help hydration levels.
Be sure to have a glass of water within reach come bedtime for some quick relief in case you wake up parched.
But be wary of drinking too much water before bed or during the night as this could also cause you to wake more frequently needing to dash to the bathroom.
Our appetites change in hotter weather, so we’ll likely be eating smaller, lighter evening meals anyway, but it’s worth being mindful of what you’re consuming in the latter part of the day if you’re struggling to sleep.
Avoid spicy, heavy, fatty meals or proteins high in saturated fats. Our bodies use more energy to digest large, rich or heavy meals, which in turn produces more metabolic heat.
Feeling clammy and sticky is guaranteed to prevent you feeling comfortable in bed so try taking a cool shower before bed and leave hair damp to keep you cooler for longer.
