The British Red Cross has issued crucial sleep advice as the UK braces for temperatures soaring to around 30°C. The organisation emphasises that getting sufficient sleep is vital for helping the body cope with extreme heat, beyond just improving mood.
Why Sleep Matters in a Heatwave
According to the British Red Cross, “it can be difficult to sleep in a heatwave,” but the amount of rest you get directly impacts how your body handles high temperatures. The charity explains that if it is too hot or too cold, your internal body temperature may be affected, disrupting your ability to fall and stay asleep. This is critical because good-quality sleep during a heatwave helps your body recover, stay cool, and maintain overall physical and mental health.
Vulnerable Groups Need Extra Rest
For those in vulnerable groups, sufficient rest is even more important. Proper sleep boosts immunity, increases energy levels, supports heart health, and helps the body manage the additional strain of extreme heat. Even one night of poor sleep can negatively affect your immune system, alertness, reaction times, attention, cognitive ability, mood, and quality of life.
How Much Sleep Do You Need?
The British Red Cross recommends aiming for seven to nine hours of sleep per night, citing NHS guidelines. “According to the NHS, an adult usually needs between seven to nine hours of sleep a night. However, this will change depending on age, health and personal circumstances. Teenagers, children and babies need more sleep than others,” the charity states.
Signs of Sleep Problems
The NHS notes signs of sleep issues to watch for, including difficulty falling asleep, lying awake for long periods, waking up multiple times during the night, waking up early and unable to return to sleep, feeling down or having a lower mood, difficulty concentrating, and increased irritability. Longer-term sleep problems can affect relationships, social life, and lead to constant tiredness, overeating, and inability to perform daily tasks.
Practical Cooling Tips
The Red Cross also shares a simple tip: cooling your feet can help lower your overall body temperature. During the day, place a pair of socks in the fridge, then wear them before bed for a refreshing, cooling sensation as you settle down for the night.
If sleep difficulties persist and you struggle to get at least seven hours of rest, it may be worth contacting your GP, particularly if it is affecting your day-to-day life.
