A sleep specialist has shared some tips for staying cool during the hot weather. There are several practical strategies you can try at bedtime to help you get good quality rest.
Lisa Artis, deputy CEO at The Sleep Charity and specialist for sleep technology company Simba, shared some effective practices for getting good quality sleep even during the humid conditions. She said: "Hot weather can make it more difficult for the body to reach the cooler temperature it needs for sleep, so the aim is to create an environment that helps you stay comfortable throughout the night."
She offered guidance on helping engage your body's natural cooling mechanisms as you prepare for the evening. One approach she recommended might seem counterintuitive at first.
A Surprising Recommendation
Ms Artis said: "It also helps to avoid heavy meals and alcohol close to bedtime, as both can raise body temperature and make sleep feel more restless. A lukewarm shower before bed may sound surprising, but it can encourage the body's natural cooling process and help you feel more ready for sleep."
She said it can also make a "real difference" when you take steps to keep your bedroom at the coolest possible temperature. Ms Artis recommended: "Closing curtains or blinds during the day to block direct sunlight, opening windows when temperatures drop in the evening, and choosing breathable cotton bedding and sleepwear can all help.
"Many think they should sleep without any covers when it's hot, but a lightweight, breathable duvet can actually help regulate temperature more effectively." It may be worth investing in hybrid duvets and pillows, such as those available from Simba, which incorporate cooling technologies and breathable fabrics designed to minimise overheating.
Your Sleep Position Can Have a 'Big Impact'
Beyond keeping your bedroom cool, there are several straightforward habits that can significantly enhance your sleep quality. Ms Artis said: "People often focus on the room temperature but forget about the smaller habits that can have a big impact on comfort and keeping cool."
For example, sleeping on your side or in a more spread-out position can help body heat disperse more easily. Keeping electronics switched off before bed can reduce unnecessary heat in the bedroom, while cooling the feet with a cool foot bath or laying a cool damp flannel over them, or even a chilled hot water bottle at the end of the bed, can help lower overall body temperature.
