The British Red Cross has shared an unexpected but effective tip for staying cool at night during hot weather: wear cold socks. The idea is to place a pair of socks in the fridge during the day and slip them on just before getting into bed. According to the Red Cross, cooling the feet helps lower overall body temperature, making it easier to fall asleep and stay asleep.
Why Sleep Matters in a Heatwave
Experts at the Red Cross stress that quality sleep is crucial during extreme heat. It allows the body to recover, regulate temperature, and support physical and mental well-being. When you're too hot, your body's natural temperature regulation can be disrupted, making it harder to fall asleep.
Additional Cooling Tips from the Red Cross
The Red Cross also recommends other strategies to beat the heat at night:
- Turn off and unplug all electrical items, especially in bedrooms, as even standby mode can generate heat.
- Take a lukewarm or cool shower before bed to lower body temperature and reduce the risk of overheating while you sleep.
- Use lightweight cotton bedding, which absorbs sweat and helps keep you comfortable while still providing a cover as your body temperature drops overnight.
- Avoid alcohol and caffeine in the evening, as they can disrupt sleep, increase dehydration, and make it harder for your body to stay cool.
- Stay hydrated by drinking a glass of cold water before bed and keeping water nearby overnight to help regulate body temperature and prevent dehydration.
- 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.
Stick to Your Routine
The Red Cross experts urge people to maintain their usual sleep schedule. They explain: "Keep to your routine. 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 also advise 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."
Benefits of Wearing Socks to Bed
Healthline notes that wearing normal socks to bed, even during cold nights, can help prevent hot flashes, improve cracked heels, and decrease the chance of a Raynaud's attack. The cold sock trick is a simple, low-cost method to help you sleep better during a heatwave.
