Dr Clare Rooms, GP and Insomnia Lead at Boots Online Doctor, has shared a simple method using a common bathroom item to help people sleep better during the UK's third heatwave of the year. The technique involves applying a cool, damp cloth to pulse points such as the neck, wrists, or forehead to rapidly lower body temperature.
How the Pulse Point Method Works
Dr Rooms explained that the body naturally needs to cool down by a couple of degrees to initiate and maintain sleep. When the surrounding temperature is too high, this process can be disrupted. By cooling the blood flowing through major blood vessels near the skin's surface at pulse points, the body's core temperature can be reduced more quickly.
"A cool - rather than ice-cold - shower before bed, a chilled pillowcase, or a cool, damp cloth on pulse points such as the neck, wrists or forehead may help you feel more comfortable as you drift off," she said.
UK Heatwave Continues
Tuesday, July 13, was the tenth consecutive day of 30°C or higher somewhere in the UK, with more hot conditions expected on July 14. The muggy and humid weather has made sleeping comfortably difficult for many. Dr Rooms noted that while occasional disrupted sleep due to heat is normal, persistent issues may require medical advice.
Additional Tips for Cooler Sleep
Dr Rooms also recommended preparing the bedroom by keeping blinds or curtains closed during the day to prevent heat buildup, then opening windows in the evening to improve airflow. She advised sleeping in a position that allows more airflow around the body, using lightweight breathable bedding, and keeping feet uncovered to release excess heat.
Staying hydrated with six to eight glasses of water daily, avoiding heavy or spicy meals close to bedtime, and limiting alcohol intake were also suggested, as alcohol can disrupt sleep quality and contribute to dehydration.
When to Seek Help
Dr Rooms emphasised that if sleep problems persist beyond the hot weather or do not improve despite good sleep habits, it is important to see a GP. "Insomnia is a recognised sleep disorder involving difficulty falling asleep, staying asleep, or waking too early on a regular basis - typically at least three nights a week for three months or more - alongside daytime symptoms such as fatigue, poor concentration or irritability," she said.
