Sleep is integral to a person’s health, and not getting enough can result in a number of problems. Most of us need around eight hours of good-quality sleep a night. As well as making a person feel grumpy, lack of sleep can increase the risk of obesity, heart disease and diabetes, and shorten life expectancy. Hot temperatures can disrupt a person’s sleep pattern, and this week is set to be a scorcher, with temperatures predicted to reach the 30 mark in some parts of the UK. So what can you do to help?
For those dreading the air-conditioning free nights, Mahmud Khatun, medical experts at Instant eCare, has some top tips that will soothe you into a deep slumber and help you get the sleep you need.
1. Have a cool shower just before you go to bed
Mahmuda said: “If you want to exercise, make sure you leave enough time for your body to cool down again before bed.”
2. Avoid exercising just before bedtime
Doing this can increase your temperature. Mahmuda advised: “If you want to exercise, make sure you leave enough time for your body to cool down again before bed.”
3. Remove winter bedding
Instead opt for lightweight, cotton blankets.
Mahmuda said: “Ideally, sleep with just a sheet over you.”
4. Keep your curtains closed during the day
This can prevent sunlight from entering and hearing the room.
Mahmuda said: “The optimum temperature for good sleep in your room should be 16-18C.”
5. Avoid big meals (especially spicy food) before bed
Mahmuda explained: “If you eat a heavy dish late at night, your body is more likely to stay awake longer as it tries to process it.”
6. Sleep in cotton pyjamas – or even cold what socks or a damp T-shirt
Mahmuda advised: “The heat from your body will mean the water evaporates over the course of the night, but you’ll certainly feel more refreshed as you drift off.”
7. Move downstairs
If all else fails, consider moving downstairs for the night
Mahmuda said: “Hot air rises, so it’s likely that a downstairs room will be a much cooler alternative to the bedroom.”