You’ve been sleeping in the heat WRONG – 10 tips to sleep through 32C
IT feels naturaly to strip off naked to bear the warm nights.
With Britain set to end the week on a 34C sizzler, many will resort to going commando.
How else will sleeping be bearable?
But experts say don't fall into the trap of sleeping naked, as it can actually make you feel hotter in bed.
Normally, sleeping naked has a number of health benefits, including keeping vaginal health, and male fertility, optimal.
It may also improve sleep.
But when the temperture is warm, it's best to refrain, according to Dr Guy Leschziner, consultant neurologist and sleep physician.
He told BBC Radio 4's Today show in 2019: “People may be better off sleeping in clothing rather than sleeping naked.
“If you’re wearing a natural fabric like cotton it acts as a wick for your sweat and it can increase the surface area for the sweat to evaporate, thus may make you feel much cooler."
People may be better off sleeping in clothing rather than sleeping naked
Dr Guy Leschziner
And if you're waking up more tired than usual, it's probably because of the hot weather too.
Dr Leschziner explained: “In many ways feeling hot, being overheated, is a form of discomfort and just like any other form of discomfort or pain, that is likely to have negative consequences on both getting off to sleep and staying asleep.
“So the quality of sleep will be poorer, particularly in the first half of the night when your bedroom is likely to be even warmer than perhaps later on in the night.
“Essentially what’s happening is you are somewhat sleep deprived - the quality of your sleep is poor and the amount you are getting is limited.”
So in order to get a good night's sleep, it's vital to try and keep cool.
Here are 10 other ways to beat the heat at night so you can nod off peacefully...
1.Have a hot bath
It sounds bonkers, but having a hot bath in the evening might be the trick to getting you off to sleep faster.
- a medically reviewed sleep health site - says: "Hot baths are the most beneficial if taken prior to but not immediately before bedtime. Your body temperature will decrease after you leave the bath as your body adapts to the cooler environment.
"As an added bonus, baths promote feelings of relaxation that can help you fall asleep more quickly."
An expert has previously told The Sun that warming the feet before bed - such as with a hot water bottle - is helpful to get the vital temperature-drop before bed.
2. Shut and cool the curtains
The Sleep Foundation says make sure to keep your curtains closed during the day to avoid your room becoming a sun trap.
Another hack involves spraying some sheets with water and then draping them over an open window, like a curtain.
This lets the breeze blow some refreshingly cool air around your room, without the added noise of using a fan.
3. Switch off
Think about the energy you use in your home in the daytime.
Cooking a meal with the oven or stove in the hours before bed will pump hot air through the home, and running dishwashers or washing machines also generate heat, the Sleep Foundation says.
At night, turn off all the plug sockets you can to help keep things cool - and save some energy while you're at it.
4. Get some air flowing
The Sleep Foundation says a cross-breeze is important for some air flow in your bedroom. It occurs when there is an entry and exit point for air, allowing wind "to bring some relief from the heat".
Open two or more windows or doors so air can flow in through one and out the other and see if it helps cool you down.
5. Ice some rice
Ice can be your friend at night time, without melting all over you.
Make a cold water bottle by filling a sock with rice, and then freezing it. Press this against your sensitive pulse points - found on the wrists, ankles, tops of your feet and your temples - to instantly turn the heat down a notch.
You could also freeze a hot water bottle and put it in your bed before sleeping.
Dr Leschziner said: “That’s a very useful way of trying to keep your bed cooler for longer.”
6. Watch what you drink
Boozing before bed isn't recommended before bed time because it can disrupt your sleep quality.
But it might be affected even more when it's hot. Alcohol affects your nervous system, causing a fluctuation in blood pressure, heart rate, and body temperature.
7. Chill your pillowcase
Everyone loves the cold side of the pillow - but when it's a heatwave, this lasts barely a minute.
To help ease you into sleep, Dr Leschziner suggests putting your pillowcase into the freezer for a short amount of time before bed.
"Putting your bed sheets or your pillow into a plastic bag and popping them in the freezer for a little while before bed is actually a really good way of cooling down - at least for enough time in order to allow you to get off to sleep," he said.
8. Go it alone
Is your partner a human radiator?
If you usually share a bed with someone and struggle during the hot night, it's time to get ruthless.
It's obvious, but you'll stand a better chance of keeping cool if you have the bed to yourself, and sleeping apart may be the only way to save your sanity.
9. Careful with the fan
Some experts warn that sleeping with a fan on may be more disruptive to your sleep.
says using a fan can trigger allergies, potentially causing symptoms such as wheezing.
The website says: "For some people, having a ceiling or floor fan in the room helps them fall asleep and stay cool during the night.
"For others, it can keep them awake, trigger asthma attacks or dry out their eyes."
If you do find a fan helps you, place a bowl or tray of ice in front of it for a cooler boost.
10. Switch your bedding
If hot, sweaty nights are a regular for you, it may be worth investing in new bedding entirely.
The Sleep Foundation says: "Mattresses made with thick foams tend to absorb and trap body heat, causing you to feel excessively warm. Other mattresses sleep cool by comparison thanks to components like ventilated latex and open coil systems that circulate air throughout the interior."
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