As Wales experiences its third heatwave this summer, many are struggling to sleep during hot nights. With forecasts predicting tropical nights where temperatures remain above 20°C, sleep expert Dr Sophie Bostock offers a simple solution using a common kitchen item: ice cubes.
How the Ice Cube Hack Works
Dr Bostock, known as The Sleep Scientist, explains that to achieve deep sleep, the body needs to cool by about 1°C. This is normally done by increasing blood flow to the skin to radiate heat. However, in hot environments, the body radiates less heat, disrupting temperature regulation.
Speaking exclusively to Reach PLC, Dr Bostock suggested placing ice cubes in a bowl in front of an electric fan. She said: "Sweating is important - it is our body's way of trying to cool down. Having a flow of air over the body is going to evaporate sweat. If you're worried about just circulating hot air around your room, place ice cubes in a bowl in front of an electric fan - you might get a cooling water vapour pushed over you."
Practical Steps for the Hack
For homes without air conditioning, which includes the majority in the UK, this hack can be effective. Guidance recommends freezing two litres of water in a large bowl, optionally mixing three tablespoons of salt to lower the freezing point. Place the mixture in a metal mixing bowl about 15 to 20cm in front of the fan blades, and tilt the fan upwards so the chilled air washes over you.
The trick provides a refreshing breeze for around two to three hours, enough to help you drift off on a stifling night, according to sleep experts.
Additional Tips for Sleeping in Heat
Dr Bostock also recommended using separate bed sheets if sleeping with a partner and even sleeping downstairs if your house has multiple floors, as heat rises.
Heatwave Warnings Across England
Amber alerts from the UK Health Security Agency are in place across parts of England until 9pm on Sunday, July 12. Temperatures could reach 36°C in southern England, with tropical nights possible in larger cities later in the week. The heat is expected to peak on Friday, and while temperatures may not break records from May and June, the heatwave could be one of the longest-lasting since 1976. Parts of southern England may see daily temperatures of 27°C or 28°C for up to two weeks.
