As the UK braces for temperatures soaring to 35C this week, the British Red Cross has shared a little-known method to help people sleep better in the heat: wearing cold socks. The idea is to cool your feet, which helps lower your overall body temperature, making it easier to fall asleep and stay asleep.
How the Cold Sock Method Works
The Red Cross suggests: "Cooling your feet helps to bring down your overall body temperature. Put a pair of socks in the fridge during the day and slip them on your feet before getting into bed." This simple trick can be particularly effective during a heatwave when high temperatures interfere with the body's natural temperature regulation, making sleep difficult.
According to Healthline, wearing socks to bed—even on cooler nights—may also help reduce hot flashes, improve cracked heels, and lower the risk of Raynaud's attacks. The benefits extend beyond just cooling down.
Additional Tips for Sleeping in the Heat
The British Red Cross offers several other recommendations to stay cool and sleep well during extreme heat:
- Stay hydrated by drinking a glass of cold water before bed and keeping water nearby overnight to regulate body temperature and prevent dehydration.
- Avoid alcohol and caffeine in the evening, as they can disrupt sleep, increase dehydration, and make it harder for your body to stay cool.
- Take a lukewarm or cool shower before bed to lower your body temperature and reduce the risk of overheating while you sleep.
- Choose light, fresh foods such as fruits and vegetables to help your body stay cool and hydrated.
- Wear loose-fitting clothing, such as a light t-shirt and shorts, to allow airflow and prevent heat from being trapped against your body.
- Turn off and unplug all electrical items, especially in bedrooms, as even standby mode can generate heat.
- Use lightweight cotton bedding, which absorbs sweat and helps keep you comfortable while still providing a cover as your body temperature drops overnight.
Stick to Your Routine
The Red Cross experts urge people to maintain their usual sleep schedule, even during a heatwave. "Hot weather can often mean your everyday routine goes out the window but, eating and going to bed later may affect the quality of sleep. Try to stick to your usual eating and bed times and keep the same night-time routine," they advise.
They also warn against daytime napping: "The heat can also mean you feel more tired during the day because your body is using more energy to regulate internal temperature. Try not to give in to having a day time nap, as this disrupts your sleep pattern and can make it harder to fall asleep in the evening."
With the Met Office predicting temperatures up to 35C, these tips from the British Red Cross could be a lifeline for those struggling to sleep in the heat.
