When summer hits Britain, we can all find it hard to sleep amidst soaring temperatures. We usually end up tossing and turning through the night and endlessly trying to find the cool side of the pillowcase. Staying asleep throughout the night can be tricky if we're too hot or too cold, which can leave you feeling tired the next day and ready to fall asleep by the afternoon.
Countries with hotter climates than ours usually roll their eyes when we say we’re experiencing a ‘heatwave’, but these countries often have pools and air conditioners, they forget that we're not used to these temperatures! Our tips below will tell you how to sleep in the heat and wake up feeling refreshed.
1. How important is sleep for your eyes?
Sleep plays an important function in helping to keep your eyes in top condition. Lack of sleep can leave your eyes feeling dry and tired, try putting our Thera-Pearl Eye Mask into the freezer for two hours to soothe irritated eyes. For more information on how sleep affects our eyes, check out our other blog post.
2. Keep your bedroom cool
Make sure all the curtains and windows are closed throughout the day to help keep the hot air out. We know closing windows can feel counterproductive, but trust us, it works!
Open the windows in your bedroom an hour before bedtime to get some fresh air circulating. If there’s no breeze outside, you can put a fan in front of the window to help fresh air to move from outside to inside your room.
3. Use a bed sheet and a light duvet
Naturally, our body temperatures drop during the night, which can leave us waking up feeling very cold if we’re only sleeping with a cotton sheet. Cotton or linen sheets are best because they are breathable and comfortable materials. To get a good night’s sleep, it’s best to have a light blanket or duvet as well as a bed sheet to help you regulate your temperature throughout the night, depending on how hot or cold you get.
4. Use a cold water bottle
We're all aware of hot water bottles, but not everyone knows that they can also be used to keep you cool. Simply fill the water bottle with cold water and plenty of ice (crush it in a blender to make it fit inside the bottle). Then take your cold water bottle to bed with you.
5. Be consistent with your bedtime
Sleep experts say that one of the best ways to get good quality sleep, regardless of how hot it is, is to go to bed at the same time every day. When your sleep time is consistent, you’ll start to get sleepy at the right time every evening and eventually, you’ll always wake up naturally at the same time too. You should also avoid napping during the day because this will mean that you aren’t tired or sleepy enough by bedtime, preventing you from falling asleep.
6. Wear blue light glasses
Too much blue light in the evening can stop you from falling asleep. This is why we should avoid looking at phone or laptop screens in the evening, but blue light glasses can help to limit exposure to this light.
7. Cool down your pulse points
Another simple trick to cool you down on a hot summer's night is to apply a cold washcloth or an ice pack to your pulse points. This will help lower your body heat fairly quickly. This can be done a little while before bed as part of your bedtime routine.
8. Have a tepid bath
You may be tempted to have a cold shower or bath, but this can actually increase your body temperature, so, cool or tepid water is the best option.
9. Spray water over yourself
Spaying water onto your skin will mimic sweat, which is designed to evaporate off of you and cool you down as a result. There are skincare-specific face mists you can buy which will hydrate the skin as well as cool you down, however, plain water in a spray bottle can be just as effective at regulating your body temperature.
Stay hydrated throughout the day too, as drinking too close to bedtime can leave you sleeping with a full bladder which can be uncomfortable and prevent you falling asleep.
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