The British Red Cross has issued guidance on the importance of sleep during a heatwave, emphasising that seven to nine hours of rest can help the body cope with extreme temperatures. The organisation notes that insufficient sleep can impair the immune system, cognitive function, and mood, and may exacerbate health risks for vulnerable groups.
Why Sleep Matters in a Heatwave
According to the British Red Cross, “it can be difficult to sleep in a heatwave,” but getting good-quality sleep is crucial for recovery and cooling. They explain that extreme heat can disrupt internal body temperature, affecting the ability to fall and stay asleep. Adequate rest supports the immune system, energy levels, heart health, and helps manage the additional strain from heat.
The NHS recommends that adults typically need between seven and nine hours of sleep per night, though this varies by age, health, and circumstances. Teenagers, children, and babies require more. Even one night of poor sleep can negatively impact alertness, attention, cognitive ability, mood, and increase anxiety and depression.
Signs of Sleep Problems
The NHS lists symptoms of sleep issues: difficulty falling asleep, lying awake for long periods, waking multiple times at night, waking early and unable to return to sleep, feeling down or irritable, and trouble concentrating. Longer-term sleep problems can affect relationships, social life, and daily tasks.
If you regularly struggle to achieve at least seven hours of sleep, the Red Cross advises consulting a GP, especially if it affects daily life and wellbeing.
Practical Cooling Hack
The Red Cross suggests a simple hack: place a pair of socks in the fridge during the day and put them on before bed. This creates a refreshing cooling effect, as cooling the feet can help lower overall body temperature, aiding sleep.
For more tips on staying cool during a heatwave, the Red Cross offers additional resources.
