When summer hits Britain, we can all find it hard to sleep during a hot night. Our tips for staying cool will tell you how to sleep in the heat and wake up feeling refreshed.
People in 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!
How important is sleep for your eyes?
Sleep plays an important role in eye health. 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 for more information.
Thera-Pearl Eye Mask
Try our Thera-Pearl Eye Mask to help soothe tired eyes. This calming treatment is the ideal way to get you relaxed in the evening, making it more likely that you’ll drift off to sleep.
1. Keep your bedroom cool
It can be tricky to get the right temperature for sleeping, but it helps to keep your room temperature cool if you can. 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!
Keep the windows open in your bedroom an hour before bedtime to get some fresh air circulating. You can keep the door open too, to speed up the process. 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.
2. Try to avoid taking a nap
An afternoon doze can feel quite nice sometimes, especially when we’re so tried from not getting enough sleep. However, when you stay awake during the day it will make you even more tired at bedtime, which can be handy in helping you to sleep through the night.
3. Use a bed sheet and a light duvet
Naturally, our core 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. Lightweight cotton pyjamas are also best to sleep in for the same reason.
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.
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.
6. Wear blue light glasses
You should avoid looking at phone or laptop screens in the evening because too much blue light in the evening can stop you from falling asleep. Wear blue light glasses to help limit your exposure.
Oakley Gauge 8 OO4124-02 Matte Black Prizm Black Polarised
These matte black sunglasses are light and stylish, and the Prizm Black Polarised lenses make it easier to see. The adjustable nose pads ensure the sunglasses fit well.
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 going to sleep 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
Spraying ice water onto your skin will mimic sweat, which is designed to evaporate off 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 from falling asleep.