After enduring a long winter eagerly awaiting summer’s embrace, Britons often find themselves grumbling about the intense heat, especially when bedtime rolls around.
This month, the UK has been gripped by a heatwave, with temperatures soaring to a scorching 34.8°C and nighttime temperatures lingering around 27°C.
On Bank Holiday Monday, temperatures reached a new peak, marking it as the hottest May day ever recorded in the UK, eclipsing the previous record of 32.8°C set 82 years ago.
While sunny weather brings opportunities for beach outings and sunbathing bliss, it also comes with its challenges.
One such challenge is enduring those hot, restless nights, filled with tossing and turning, as you hope to catch a few hours of sleep before the morning alarm rings.
But worry not, as we present a list of ten effective strategies to help you sleep through the sweltering heat—from trusty methods to innovative tips you might not have encountered before.
The heatwave roasting the United Kingdom this week has seen temperatures soar to as warm as 33C during the daytime (Beachgoers are pictured in Weymouth on Sunday)
Packed scenes at Bournemouth beach for a second day of the Bank Holiday weekend
Use your (not so) hot water bottle
Hot water bottles aren’t solely reserved for the freezing cold nights of the British winter, you may be surprised to hear.
Have you ever thought of filling up your bottle and placing it in the freezer? Maybe not, but this is actually a popular method in some quarters.
Dampen that flannel
Now, this may merely be reinforcing a method you’re already well aware of, but just to make sure it’s not forgotten.
If all else fails, run a flannel under a cold tap and place it on your forehead as you try to drift off.
Not only does this method lower your body temperature, but it also helps to soothe any headaches caused by sleep deprivation – or by your children!
Sleep positions: Time to spread out
When temperatures plummet, our instinct is usually to curl up into a little ball in a desperate bid to heat up.
But, during the summer, we should actually try to do the opposite.
Spreading out as much as you can into a ‘starfish’ position can help to circulate air around your body and encourage heat to escape as you try to drift off.
Alternatively, you could try sleeping on your side as although this is less spread out than the starfish, it opens up both your chest and back to the air, which are two of the most common areas of our bodies that feel the heat at night.
Have a warm shower… yes, you heard that right
When temperatures are rising and your bedroom begins to feel more akin to the sauna at your local gym, most people tend to jump in a cold shower.
However research has revealed that stepping under a warm shower could actually be better for your night’s sleep, believe it or not.
It’s thought that the temperature of the water helps your body heat up, meaning that when you step out of the shower, the room temperature will cool you down.
Swap out your duvet
During the height of the summer when those fluffy, snuggly duvets have been stored away in the cupboard for months, many choose to sleep with no cover at all.
But a study by Simba revealed that Brits are actually better off sleeping under a lightweight duvet than under nothing at all.
The best bedding, or nightwear, to keep cool in over the summer is anything which is 100 per cent cotton.
A UK heatwave is official when a location records at least three consecutive days of daily maximum temperatures which meet or exceed a specified threshold – which varies by region
A heatwave was officially declared in south-east England on Sunday after three consecutive days of unrelenting heat
Temperatures are set to continue rising with forecasters predicting highs of 34C this week
Brits are pictured basking in the sunshine on Bournemouth beach on Sunday
Go back to basics
It’s important to make sure your bedroom is as cool as it could possibly be before a swelteringly hot night.
And, you might be surprised to hear, that could involve shutting – rather than opening – your windows during the daytime.
This helps to keep out hot air and, coupled with drawing your curtains, could keep the temperature in your room down.
Later on, once you’re ready to tuck into bed, open up all the windows and let a breeze waft in.
Make use of your fridge
It may seem a tad strange to rest your socks next to the groceries perched on that shelf in your fridge, but it is a method which could prove useful in your bid to enjoy a good night’s sleep.
Cooling your feet helps to lower your entire body temperature, and slipping on a pair of chilled socks before bed can aid your quest to achieve just this.
Watch what you eat and drink
Eating too close to going to sleep raises your body temperature, making it tougher to drop off.
Aim to leave at least two hours between your last meal and bedtime.
Restrict alcohol intake too, as booze interferes with the body’s ability to regulate temperature, leading to increased feelings of warmth.
This can exacerbate discomfort in already hot conditions, making it harder to fall or keep asleep.
Enhance your comfort, minimise movement
If you still find yourself tossing and turning despite trying various remedies, consider bedding specially engineered to keep you cool. If you are comfortable, you move around less.
Some modern mattresses or other items of bedding have thermo-regulating properties, or encourage better airflow.
Keep a cool head.
Use fans strategically
Fans can make a significant difference in maintaining a comfortable sleep environment during a heatwave – but beware.
They can stir up dust and allergens if not cleaned regularly or used in tandem with an air purifier.
Prolonged fan use can also dry out your skin, eyes and nasal passages, so take care to balance your cooling strategy with your overall comfort and health.
Join the discussion
How far would you go to get a decent night’s sleep during a heatwave?
