Temperatures are set to soar across the UK this week, with highs of more than 30°C in some parts of the country. While these high temperatures are lovely during the day, once night falls it’s a different story. Trying to get to sleep in a hot, stuffy room can be a nightmare. If you’re dreading trying to get a good night's rest, there is one tip that a sleep expert says can help.
Sleep Expert's Fan-Free Method to Beat the Heat
According to Natalie Pennicotte-Collier, a sleep therapist and resident sleep expert at MattressNextDay, one of the best ways you can fall asleep in hot weather is by keeping your feet cool. She explained: “Your body needs to drop its core temperature by one to two degrees Celsius to initiate and maintain healthy cycles of sleep. When the environment is too warm, your body’s natural cooling mechanisms struggle to release excess heat. This trapped heat can make it harder to fall asleep and stay asleep, disrupting your normal sleep routine. However, your feet can provide a surprisingly effective solution.”
Why Keeping Feet Cool Works
Your feet are key points for releasing heat, and keeping them exposed to cooler air will allow you to control your temperature better. Just by sticking your feet out from under the duvet, you will help yourself cool down and fall asleep faster. Natalie added: “When you expose your feet to cooler air, you increase heat loss through the skin and help your body cool itself more effectively before sleep. In simple terms, this is the sleep science behind the hack that works so well. We actually need a subtle temperature difference between our feet, core body and head to support healthy sleep. Keeping your feet slightly cooler while your core stays warm signals to your body that it's time to sleep, making it easier to drift off.”
Additional Tips for Sleeping in a Heatwave
In addition to this foot-cooling hack, experts recommend using lightweight bedding, taking a cool shower before bed, and keeping curtains closed during the day to block out heat. Avoiding heavy meals and caffeine in the evening can also help your body regulate temperature. With temperatures expected to exceed 30°C in parts of the UK, this simple, fan-free method could be the key to a restful night's sleep.
