12 Ways To Get To Sleep In The Heat!

the concept of rest and relaxation. woman sleeping in bed on the background of nature

May bank holiday is finally here, and with temperatures of 30 degrees expected it is going to be a scorcher. Whilst soaring temperatures mean fun in the sun, difficulties lie when it comes to bedtime. Experts warn that sleeping in high temperatures can lead to fragmented sleep as you are likely to wake up during the night, preventing you from getting a restful night.

Dr Nerina Ramlakhan, Silentnight’s sleep expert, says: “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. 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!”

Dr Nerina shares her favourite tips to help the nation beat the heat and stay well rested in the hot and humid weather:

  • Chill your pillow case in the freezer before going to bed

  • Sleep in cool wet socks or even a damp T-shirt

  • Wash your feet with cold water before getting into bed, and rinse wrists under cold water

  • If you wake up in the night, rub a menthol stick on your forehead to help cool down

  • Place a wet flannel in the fridge for an hour or so before you go to bed, and rest this on your forehead as you drift off

  • Place a tray of ice in front of a blowing fan. As the ice melts, this will help to cool the room down

  • Keep a plant mister beside your bed. If the heat is becoming unbearable, gently spray yourself with water to assist the cool down

  • Keep curtains and blinds shut. This will help prevent your bedroom from overheating

  • Swap heavier duvets for lighter duvets and sheets, such as 4.5 tog

  • Think about your mattress options, as many are now designed to prevent the body from overheating. The Silentnight Geltex mattress pairs an innovative combination of elastic gel and air-permeable foam which offers unparalleled breathability to help keep you cool during the night

  • Stay hydrated, it is important to remember to drink lots of water throughout the day time

  • Don’t fret. If you are struggling to sleep, it’s important to instead try and rest, thinking positively about the day ahead rather than worrying about lack of sleep

For more sleep advice from Dr Nerina . . .

Moira Chisholm

I'm the Health Editor on My Weekly and am always interested to hear what's new in this fascinating field. I also deal with the gardening, shopping pages, general features, our website content and the Ask Helen problem page. I have a special interest in Christmas content because I'm on the team for Your Best Ever Christmas Magazine, too!