This week, the UK is bracing for a heatwave with temperatures predicted to soar to 34C, leaving many to struggle with the challenge of getting a good night’s sleep in sweltering conditions. For those dreading the restless nights ahead, the discomfort of a hot and humid bedroom can wreak havoc on sleep quality, even for those who usually drift off with ease.
The impact of warm nights on sleep is significant. People may find themselves tossing and turning, unable to settle, or waking frequently throughout the night, leading to feelings of grogginess and irritability the next day. The body naturally undergoes a cooling process as part of its circadian rhythm, with core temperature dropping about 1C to signal that it’s time to sleep. However, high bedroom temperatures disrupt this essential process.
1. Keeping your bedroom cool
Omar El-Gohary, CEO and superintendent pharmacist at IQ Doctor, offers several pharmacist-endorsed tips to beat the heat and enhance sleep during these warm spells. When a bedroom is too hot, the body struggles to cool down, resulting in longer times to fall asleep, increased awakenings, a decrease in deep sleep, elevated heart rates, and ultimately, a lack of refreshment upon waking. Here are eight strategies to help you cool down and rest better overnight.
2. Taking a lukewarm shower
For starters, aim to maintain your bedroom temperature between 16C and 18C. This range is optimal for facilitating the body’s natural cooling and promoting deeper, more restorative sleep.
3. Keeping windows open
While a cold shower might seem tempting, it can actually stimulate the body and make relaxation more difficult. A lukewarm shower, on the other hand, is effective at gently lowering core body temperature without causing a shock to your system.
4. Freezing your pillowcase
To prevent heat from accumulating throughout the day, close curtains and blinds, and keep windows shut during peak heat hours. Once temperatures dip in the evening, open all windows to let cooler air flow in. Utilizing blackout curtains can also be especially effective in blocking out solar heat.
5. Using natural fibres
Synthetic fabrics trap heat and moisture. Instead, opt for cotton sheets, bamboo bedding and lightweight cotton pyjamas. These materials improve airflow and help wick away sweat.
6. Drinking water
Dehydration can worsen headaches, muscle cramps, restlessness and night-time waking. Drink water regularly during the day but avoid consuming large amounts right before bed.
7. Putting ice in front of a fan
Place a bowl of ice or frozen water bottles in front of a fan to create a cooler breeze. This simple trick can make the air around your bed feel noticeably cooler.
8. Using a wet flannel
Apply a cool flannel to areas where blood vessels are close to the skin such as the neck, ankles, wrists and behind the knees. Cooling these points can help lower body temperature more quickly.
