The British Red Cross has urged people to stick to a nine-hour sleep rule of thumb as areas across the UK, including Wales, are set to see highs of around 30°C this weekend.
Why Sleep Matters in a Heatwave
The charity acknowledges that "it can be difficult to sleep in a heatwave," but emphasizes that the amount of sleep you get could affect how you handle the heat. It explains: "If it's too hot or too cold, your internal body temperature may be affected, disrupting your ability to fall asleep and stay asleep. This is important as getting good-quality sleep during a heatwave helps your body recover, stay cool, and maintain overall physical and mental health."
For vulnerable groups, getting enough rest is even more vital. Proper rest supports immunity, boosts energy levels and heart health, and helps the body cope with the added demands of extreme heat.
How to Sleep During a Heatwave
Discussing sleep during high temperatures, the Red Cross urges people to aim for seven to nine hours of sleep. According to the NHS, an adult usually needs between seven to nine hours a night, though this varies by age, health, and personal circumstances. Teenagers, children, and babies need more sleep.
Even a single night of poor sleep can impact health, affecting the immune system, alertness, reaction times, attention, cognitive ability, mood, anxiety, depression, and quality of life.
Signs of Sleep Problems
The NHS notes symptoms of sleep problems to watch for: difficulty falling asleep, lying awake for long periods, waking up several times at night, waking up early and unable to get back to sleep, feeling down or having lower mood, difficulty concentrating, or being more irritable than usual.
Longer-term sleep problems can affect relationships and social life, leaving you feeling tired, eating more, and struggling with daily tasks. If trouble sleeping persists, contact your GP, especially if it impacts daily life.
Cooling Tips
The Red Cross suggests a handy sock trick: during the day, place a pair of socks in the fridge, then put them on before bed for a refreshing, cooling sensation. Cooling your feet can help lower overall body temperature.
