As the UK heatwave continues, with temperatures nearing 40C during the day and staying around 25C at night, millions of Brits are struggling to get a good night's sleep. The Met Office attributes the scorching conditions to a 'heat dome'.
During hot weather, the body needs to lower its core temperature by about 1C to 1.5C to initiate and maintain deep sleep. When humidity and temperature are high, this natural cooling process fails, causing restlessness and frequent waking.
Freezer sock method
Dr Deborah Lee, a health expert from Doctor Fox working with Comfybeds, has shared unusual techniques for sleeping in the heat without a fan. One simple method involves just a pair of socks.
Dr Lee urges people to put socks in the freezer now, so they are cool for tonight. She explains: "This is an extremely strange one, but definitely hear me out. Wearing a pair of slightly damp cotton socks to bed can help us bring our core body temperature down through a process called evaporative cooling. Put your wet socks in the freezer right now so that they get nice and cool by tonight."
"Our feet play a huge part in helping our body's temperature regulate, so keeping them cool is vital and has a knock on effect on the whole body. Rinse the socks out under the tap, wring them up so they're not dripping and pop them on before bedtime."
Egyptian method and other tips
Dr Lee also recommends the "Egyptian method": soak a large towel in cool water, wring it out, and hang it in your doorway or bedroom window. As hot air passes through, the cold towel cools the air, similar to air conditioning but without the high electricity bill. "It won't drop the temperature a lot, but it'll make enough of a difference to your body that it'll finally drift off," she says.
Another trick is the "cold water bottle" method: fill a hot water bottle with cold water and freeze it for 15 minutes before bed. "You'll be getting into bed with cool linen rather than a dreaded heat trap. It's a simple swap that makes a genuinely big difference," Dr Lee explains.
Keep curtains and windows closed
Dr Lee emphasizes keeping curtains, blinds, and windows closed during the day, especially in bedrooms. "This is an absolute must-do throughout the day in all rooms but especially the bedrooms. Keep the warm air and sunlight out of your kids' rooms at least until the sun goes down, then look to let some fresh air in," she advises.
