TV doctor and NHS GP Dr Punam Krishan has outlined four straightforward methods to help people fall and stay asleep during hot weather, following a rare red warning for extreme heat issued by the Met Office for Wednesday and Thursday. Amber warnings are also in place across much of the country, with the UK Health Security Agency issuing 'risk to life' alerts.
Understanding the Challenge of Sleeping in Heat
Dr Punam, speaking to Stannah, explained: “Keeping cool when trying to sleep in the summer months can feel like an impossible task as our bodies depend on a cooler temperature for better rest. Where heat rises to the upstairs of the home, getting comfortable at bedtime on a warm evening can be difficult.” Research by Citizen’s Advice found that 47% of UK adults reported trouble sleeping during last summer’s heatwaves.
Step 1: Lukewarm Shower Before Bed
“Preparing for sleep during hotter weather actually needs to start before you get into bed. A lukewarm shower 1-2 hours before bed can work wonders as it draws warm blood away from your core and towards your skin where the heat is captured by the air as you dry off,” Dr Punam advised.
Step 2: Keep Water by the Bed
Hydration is crucial. “It’s also important to remain hydrated throughout the day in the lead up to bedtime as it prevents your body's own cooling system from working properly. Dehydration can cause your body to conserve fluid by reducing how much you sweat, meaning that your body temperature can creep up.” She noted that 1 in 4 older people in the UK have low-intake dehydration. “I recommend always keeping water by the bed and having some before you sleep, particularly for older people where the sense of thirst naturally reduces with age.”
Step 3: Avoid Alcohol Before Bed
“Alcohol however actually raises your core body temperature, likely contributing to discomfort and chances of a fragmented sleep, so I recommend leaving at least 3-4 hours between your last alcoholic drink and when you go to bed,” Dr Punam said.
Step 4: Keep Certain Body Parts Cool
“To cool your body temperature once in bed, one of the simplest things I suggest is to sleep with your wrists, ankles, and neck outside of the covers and use a thin, cotton sheet. This is because the blood vessels in these areas are close to the skin's surface, so they need the exposure to release heat fast.”
Additional Insights on Fans
Dr Punam also commented on fans: “A fan doesn’t actually lower the temperature of a room. It works by moving air across your skin, helping sweat evaporate more efficiently and allowing your body to lose heat. During warm weather this can improve comfort and help some people feel cooler overnight although, in very extreme heat, a fan on its own may be less effective and additional cooling measures may be needed.” She emphasised focusing on cooling the body, especially for older adults who sleep lighter and feel heat more acutely due to less efficient temperature regulation with age.
