The UK is currently basking in a particularly ferocious heatwave and whilst many of us love topping up our tan, come nightfall sleep is a stuffy and impossible task. So whilst another mid-30s scorcher brings thousands to the beaches and pub gardens after work, spare a thought for those who’ve spent the best part of a week seeing 4am.
Us Brits love talking about the weather, and we’re certainly not complaining. But how on earth are we meant to get some sleep? We’ve put together ten quick-fire top tips to help.
- Shut out the sun
Keep curtains and blinds shut during the day as this will help stop the sun’s rays glaring in through the window and making the room feel hot.
- Wear cotton pyjamas
Although it’s tempting to go au naturel it’s actually better to sleep in your pyjamas (yes even in this heat). Not only will they save your blushes if you need to chase off a burglar, a good quality pair of 100% cotton pyjamas will allow air to circulate and your skin to breathe, trapping any rogue sweat too.
- Cool your body down before heading to bed
A cold shower before bed will work wonders by reducing your body temperature. If you’re short of time, just cool yourself down by washing your face and neck and wetting your hair.
- Drink plenty of water
Dehydration is a killer (literally) during hot weather, so make sure there’s plenty of cool water in your bedroom within easy reach. Not only will it stave off pangs of thirst you could even pour a little of it over yourself during the night.
- Cut out the booze
Drinking alcohol before bed isn’t a great idea at the best of times, but it affects your sleep even more in hot weather. Boozy drinks will dehydrate your body which can have serious consequences. Not only are you likely to feel incredibly thirsty (so you keep waking up), dehydration can affect your liver, brain and kidneys and in extreme cases can lead to coma and death. Best avoided!
- Invest in a good fan
Choose a decent sized fan, such a tower fan, which will cool you down enough to nod off. Many come with an oscillating feature so will spread the cool air around the room, and you can save your electricity bill by putting them on a timer too. Some people even say the hum of an electric fan actually helps them doze off too (but that’s pretty subjective).
- Spray water on your bedsheets
Obviously don’t drown everything so it becomes clammy and uncomfortable but if you’re really struggling, spray a little cold water on your pillows and sheets to help cool you down.
- Go it alone
If you’re lucky enough to have a nightly bed partner, it’s time to go solo. Sleeping apart, either on the sofa downstairs or in a spare room, will give you a better chance of being able to spread out and keep cool. Your sleep (and sanity) will thank you for it.
- Turn off all electrical devices in your room
Electrical devices such as TVs and computers emit heat so make sure sockets are unplugged or turned off before you go to bed. Okay it’s not much but every little helps.
- Get comfy
It’s well worth making sure your bedding is light, breathable and doesn’t contain a lot of synthetic material that can make you hot and sweaty. Pillowcases in particular should feel light and soft against your skin, and if you find you’ve been sweating a lot whilst you’ve been asleep they may need washing more often. Kally Sleep 100% cotton pillow cases are ideal as they’re machine washable at 40 degrees and come with a breathable cotton outer layer to help keep you cool.
Why not give a few of these a try tonight and see how you get on. And whatever happens, don’t worry – it’ll soon be Christmas…