Tips for Sleeping During the UK Heatwave: Dos and Don'ts to Beat the Heat
Managing Sleep During Heatwaves: Top Tips for a Cool and Comfortable Night
As the mercury soars, maintaining a good night's sleep can be challenging. Here are some strategies to help you stay cool, comfortable, and improve sleep quality during heatwaves.
Cooling Showers
A lukewarm shower before bed can gradually lower your core body temperature, aiding relaxation and sleep onset. Some experts recommend a cool shower, but lukewarm is generally preferred [2][4].
Sleep Location
Sleeping on the lowest floor or on the floor itself can take advantage of cooler air since heat rises [2].
Bedding and Sleepwear
Use lightweight, breathable, natural fabrics like cotton or linen to wick away moisture and promote airflow. Avoid heavy or synthetic materials [2][5].
Room Environment
Keep windows open at night to increase airflow; close them during the hottest part of the day and use blackout curtains to prevent heat buildup [3][4].
Hydration
Drink water steadily throughout the day to stay hydrated; avoid drinking large amounts just before bed and limit caffeine and alcohol intake as they dehydrate [3][5].
Electronics and Lighting
Turn off lights and unplug devices an hour before bedtime to reduce heat emission and blue light exposure, which can interfere with sleep [3].
Separate Sleeping Arrangements
If possible, sleep separately to avoid sharing body heat that can disrupt sleep [1].
Additional Tips
- Avoid taking naps during the day to prevent disrupting your sleep schedule, especially during a heatwave when nighttime sleep may already be affected [1].
- Sleeping in a starfish position can help reduce body heat and let heat escape faster [1].
- Using a lighter 4.5 tog duvet or a thin sheet can help keep cool during a heatwave [1].
- Using a cold water bottle in bed can help lower body temperature and improve sleep quality [1].
- Hanging a wet sheet by an open window can cool down a room and trap bugs and pollen [1].
- Pointing a fan away from you during sleep can help avoid stiff muscles, dry skin, and allergy exacerbation [1].
- A cooling mattress pad can help lower internal body temperature during sleep [1].
Remember, keeping windows open when it's hot can trap heat inside the room, so it's best to open them when the temperature drops and close them when it's too hot [2]. Having a fan pointed directly at you and too close can cause stiff and painful muscles, dry out skin, and exacerbate allergies [2]. Running wrists under cold water before bed is a good way to cool down, but avoid extreme methods like ice baths or cold showers as they can cause shock and produce body heat [2]. Thin pyjamas can help wick away moisture and minimize sweat during sleep in a heatwave, but sleeping naked might make you feel hotter due to sweat sticking to the skin [2].
Implementing these combined approaches can help you stay cool, comfortable, and improve sleep quality during heatwaves. Stay hydrated, maintain a cool environment, and enjoy a restful night's sleep.
[1] Sleep Foundation [2] WebMD [3] Mayo Clinic [4] Cleveland Clinic [5] Sleep Health Foundation Australia
Sleeping in a starfish position can help reduce body heat and promote better sleep, as it allows heat to escape faster. Using a cooling mattress pad or a cold water bottle in bed can also help lower body temperature and improve sleep quality during hot nights.
