How to sleep well in the heat

Don't let the summer heat affect your quality of sleep with these top tips


It appears that summer has finally arrived, with temperatures tipped to reach close to 30°C across the UK over the next few days. However while it is fun to enjoy the longer days and great British sunshine, the warmer weather does have its drawbacks and can affect the quality of our sleep. According to experts, the optimal bedroom temperature is between 16 and 21°C, so if it gets any hotter it can lead to a restless and uncomfortable night. Here are five things you can do to beat the bedtime heat thanks to Warren Evans bed makers and their sleep expert, Dave Gibson.

1) Fill a hot water bottle with ice water and place on the 'cooling points' of your body, such as behind your knees or ankles, or pulse points such as the wrists and neck.

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2) Use cotton pyjamas and thin pure cotton sheets for your bed. Soft, breathable and high quality cotton is the ideal bedding material to sleep between to stay cool.

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3) Keep windows closed and curtains drawn in the day to keep the house cooler, particularly those facing east or west. This stops your home warming up in the sun and in the evening can help block the evening light, helping you to wind down more easily.

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4) Try using fans in different ways. Put a damp sheet between the fan and your bed, or use it to push the hot air out of an open window. You can also position a roasting pan full of ice in front of the fan to cool the air. Always try to keep the bedroom door open too as it allows the air to circulate. Change the rotation on ceiling fans to counter clockwise so they pull hot air up and out rather than spinning it around the room.

5) Drink water throughout the day, but not too much at night. About half a pint before bed will be enough to keep you hydrated (if it's very hot and you are sweating) and prevent you from having to use the bathroom regularly. Have a glass by your bed in case you wake up dehydrated.

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