How to get to sleep in a heatwave: Keep curtains and blinds shut throughout the day


Sleep is integral to a person’s health. Not getting enough can put you in a bad mood and result in lack of focus.

If poor sleep continues you can be at increased risk of serious medial conditions such as obesity, heart disease and diabetes.

But the UK is currently in the midst of a record summer heatwave, which temperature of above 30C forces to return in some parts of the UK this coming weekend.

Experts warn that sleeping in high temperatures can lead to fragmented, disturbed sleep, leaving many of us tossing and turning if we don’t have the luxury of air conditioning to cool us down.

Dr Nerina Ramlakhan, Silentnight’s sleep expert, emphasises the importance of sleep and advises on how best to get some rest when it’s warm.

“A good night’s sleep is important in order to process information throughout the day as well as to repair and rebalance the body physically and mentally,” she said.

“Ideally, in order for us to sleep well, there needs to be a fractional temperature difference between our body and our brain – a warm body and a cool head.”

One of Dr Ramlakhan’s favourite tips to beat the heat is to keep curtains and blinds shut throughout the day.

She said: “This will help prevent your bedroom from overheating.

The sleep expert also has a number of other tips to help you stay well-rested during hot weather.

Chill your pillow case in the freezer

Dr Ramlakhan said: “Chill your pillow case in the freezer before going to bed.

“Additionally sleep in cool wet socks or even a damp T-shirt.”

Wash your feet with cold water

Washing your feet with cold water before getting into bed also helps, as does rinsing your wrists under cold water, according to the sleep expert.

Menthol stick

Dr Ramlakhan advised: “If you wake up in the night, rub a menthol stick on your forehead to help cool down.”

Wet flannel

Placing a wet flannel int he fridge for an hour or so before you go to bed can also help ensure a cool night’s slumber.

She said: “Rest this on your forehead as you drift off.”

Spray bottle

Another trick is to keep a plant mister spray bottle beside your bed when temperatures are high.

Dr Ramlakhan said: “If the heat is becoming unbearable, gently spray yourself with water to assist the cool down.”

Ice in front of a fan

The sleep expert recommends placing a tray of ice in front of a blowing fan. As the ice melts it helps to cool the room down.

How much sleep we need depends on our age, say sleep experts.

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