Britons are being advised to place damp socks in the freezer to help them sleep during a mini heatwave expected to hit the UK this weekend. Temperatures could rise above 23C in many areas, making it difficult to get a good night's rest.
Expert Advice from Dr Allie Hare
Dr Allie Hare, President of the British Sleep Society and a sleep consultant, has teamed up with Emma Sleep to offer essential tips for staying cool. She explains that overheating significantly reduces sleep quality and duration, particularly affecting deep sleep.
Keep Your Feet Cool
One key recommendation is to keep your feet cool, as they act as natural heat regulators. Dr Hare suggests putting a pair of slightly damp socks in the freezer about 10 minutes before bedtime, then wearing them as you fall asleep.
Lukewarm Showers Before Bed
Contrary to popular belief, a cold shower is not ideal. Instead, Dr Hare recommends a lukewarm shower an hour before bed. This causes blood vessels in the skin to dilate, allowing heat to escape more effectively once you step out.
Avoid Heat-Inducing Activities
To lower your core temperature before sleep, avoid large meals, alcohol, and vigorous exercise, as these can raise body heat.
Mediterranean Diet for Better Sleep
Switching to a Mediterranean diet may also improve sleep quality. Dr Hare notes that diets low in fibre and high in saturated fat and sugar can lead to lighter, more disrupted sleep. A Mediterranean-style diet is associated with longer sleep duration and better quality.
