Struggling to sleep in the heat? Most adults need 7 or more hours of good quality sleep on a regular schedule each night. Getting enough sleep has many benefits, it can help you get ill less often, lower your risk of serious health problems like diabetes or heart disease, but it can also help you think more clearly and focus better when at work.
There are lots of reasons to blame for a bad night’s sleep, but with the recent and sudden rise in temperature, we have put together some useful tips you may or may not know that could help you sleep better as temperatures are rising.
How to sleep better in warmer weather
Keep your blinds and curtains shut during the day
Keeping sunlight out of your room in the daytime is a great way to reduce the temperature of the room, making it easier to feel cooler once the sun has gone down and you are ready for bed.
Open a window at nighttime
The air tends to be cooler at nighttime, and if there is a breeze, having a window open in the room while you sleep is a great way to keep the temperature of the room down throughout the night.
Have a warm shower or bath before bed
Although this seems counterproductive, a warm shower will increase blood flow to your skin and increase heat loss from your body. It will also feel instantly cooler when you come out of the shower or bath from the change in temperature between the water and the air temperature.
Sleep on ice
Wrap an ice pack in a tea towel and place in your bed wherever feels comfortable. You could also try filling your hot water bottle with water and freezing. This will reduce the temperature of the bed and your body.
Sleep with breathable bedding and clothing
Sleeping with breathable lightweight fabrics will help the hot air to escape the sheets instead of keeping the heat in. Try sleeping with fabrics like cotton, bamboo or linen.
Get a fan
This is a common but effective way of helping you sleep better in warmer weather. It’s a more affordable option than air con and helps with air flow in the room. If placed by a window it can also remove heat from the room. Try placing a bowl of ice cubes in front of the fan, this will blow cool air into the room.
Drink a glass of water before bed
Another very effective way of helping you sleep in warmer weather. This will keep your body hydrated and cool while replenishing water loss due to sweating. Keep a glass of cool water by your bedside in case you get hot and dehydrated in the night.
We hope you find these tips useful and that they help you achieve a better night’s sleep as temperatures rise. Sweet dreams from all of us at Riskex!
