A sleep scientist is urging everyone to avoid eating large meals before going to bed during the heatwave, as the UK braces for its fifth heatwave of the year with temperatures potentially reaching 38C. The Met Office has issued an Amber extreme heat warning.
Why Heat Disrupts Sleep
Hannah Shore, MattressOnline's Head of Sleep Science, explains that to fall asleep and stay asleep, core body temperature needs to drop a couple of degrees. When the sleeping environment is too hot, this process is disrupted, making it harder to fall asleep and reach deep sleep stages.
Shore notes that while a bedroom temperature of 16 to 18 degrees is often suggested, comfort levels vary from person to person.
Five Expert Tips for Cooler Nights
Shore offers five tips to improve sleep quality during the heatwave:
- Avoid large meals at night: Eating large, complex meals before bed raises core body temperature, which should be decreasing.
- Exercise earlier in the day: Body temperature increases during exercise and can take an hour to cool down, so leave plenty of time before bed.
- Change your duvet: Switching to a 4.5 tog duvet and cooling pillows can help. For those who overheat year-round, consider foam-free pillows or mattresses.
- Choose breathable materials: Wear loose-fitting bamboo pajamas that wick moisture, and opt for lower thread count sheets, which are more breathable. Polyester or bamboo sheets can prevent clamminess.
- Cool the room quickly: Use fans to circulate air, place a bowl of ice in front of a fan for a homemade air conditioner, or apply a damp cloth to wrists or the back of the neck.
These tips aim to help Brits stay cool and sleep better as temperatures soar.
