As the UK and many parts of the Northern Hemisphere are experiencing a heatwave this week, many are challenged with how to achieve restful sleep at night.
1. Avoid Napping During the Day
The heat can make you feel drowsy because our bodies expend more energy to regulate our temperature. However, if you're finding it hard to sleep at night, try to resist daytime napping. Sleep is even more precious in hot weather - save it for the night.
2. Stick to Your Routine
The warmth might tempt you to change your habits, but don't let it disrupt your sleep. Maintain your regular bedtime routine and continue with your usual pre-sleep activities.
3. Cover the Basics
Make your bedroom as cool as possible at night. Draw the curtains and blinds during the day to block out the sun, and close windows on the sunny side to keep hot air out. Before bed, open all the windows to air out the space.
4. Opt for Light Bedding
Limit your bedding but ensure you have something to cover yourself. Light, breathable cotton sheets are ideal as they can wick away sweat.
Even if your bedroom is hot, your body temperature will drop during sleep, which is why we sometimes wake up feeling cold.
5. Cool Your Feet
Using a small fan can be wise, especially in humid conditions, as it helps evaporate sweat and makes it easier for your body to regulate its internal temperature.
If you don't have a fan, filling a hot water bottle with ice water can help cool you down. Alternatively, chilling socks in the refrigerator before wearing them can lower your overall skin and body temperature.
6. Stay Hydrated
Keep hydrated throughout the day but avoid drinking large amounts of water right before bed to prevent middle-of-the-night trips to the bathroom.
7. Be Mindful of Your Beverage Choices
Be cautious with soft drinks as many contain high levels of caffeine, which can stimulate the central nervous system and keep you awake.
Also, try to limit alcohol consumption. While it might seem like a cold beer or a glass of wine can help you fall asleep, alcohol can lead to earlier awakenings and poorer sleep quality overall.
8. Stay Calm
If you're struggling to fall asleep, get up and do something calming like reading, writing, or even folding socks. However, avoid engaging with your phone or video games, as the blue light and stimulating activities can make it harder to feel sleepy.
Return to bed when you start feeling drowsy.
9. Look After the Kids
Children generally sleep well, but they are very sensitive to changes in their routine and the 'mood' of the household.
Maintain regular bedtime and bath routines, and don't skip them just because it's hot. The UK's NHS website suggests a warm bath as part of the bedtime routine. Ensure the water isn't too cool, as it can stimulate blood circulation, which is the body's way of staying warm.
Babies can't tell you if they're too hot or cold, so monitoring is key. They sleep best when the room temperature is between 16-20°C. Consider installing a room thermometer in the baby's room.
10. Overcoming Disruption
While most people need about 7-8 hours of quality sleep to function well, remember, most people can manage just fine after a night or two of disrupted sleep. You might yawn more than usual, but it's usually nothing to worry about.
