A GP has warned that taking an ice-cold shower during a heatwave can actually prevent the body from cooling down, as the UK prepares for one of the most prolonged heatwaves since 1976. Amber and yellow heat health alerts are in place across England, with temperatures expected to reach 36C (97F) in parts of southern England.
Heatwave Alert and Temperature Forecast
The UK Health Security Agency has issued amber heat-health alerts for the Midlands, eastern and southern England until 9pm on 12 July. Temperatures will vary significantly across the country, ranging from the mid-20s Celsius in the north to the mid-30s in the south. As high pressure shifts towards the end of the week, an easterly wind will strengthen, causing the centre of 30C heat to move westward. Central southern England and South Wales could see highs of 33C on Friday.
Doctor's Advice on Cooling Down
Dr Clare Rooms, GP and Insomnia Lead at Boots Online Doctor, explained that hot weather disrupts the body's natural cooling process needed for sleep. She advised against ice-cold showers, stating: "When the water is excessively cold, skin blood vessels constrict, preventing heat from escaping through the skin and slowing down the cooling process." Instead, she recommended a cool shower, a chilled pillowcase, or a cool damp cloth on pulse points like the neck, wrists, or forehead.
Preparing the Bedroom for Better Sleep
Dr Rooms emphasised the importance of keeping blinds or curtains closed during the day to prevent heat buildup in the bedroom. Once temperatures cool in the evening, opening windows improves airflow before bed. She also suggested sleeping in a position that allows more airflow, using lightweight breathable bedding, and keeping feet uncovered to release excess body heat.
Hydration and Diet Tips
Staying hydrated is crucial: aim for six to eight glasses of water daily. Avoid heavy or spicy meals close to bedtime, as digestion generates heat. Limiting alcohol in the evening is also advised, as it can disrupt sleep quality and contribute to dehydration.
When to Seek Medical Advice
Dr Rooms noted that most people experience occasional disrupted sleep during hot weather, which typically resolves once temperatures cool. However, if sleep problems persist for at least three nights a week for three months or more, along with daytime symptoms like fatigue, poor concentration, or irritability, it may indicate insomnia. She urged: "If sleep problems continue beyond a temporary trigger, such as hot weather, or don't improve despite good sleep habits, it's important not to ignore them and to see your GP for advice."
