Mercury Rising: Five Top Tips To Sleep Well In Hot Weather

We have been enjoying some fine summer weather over the past few weeks, but when it comes to getting a good night’s sleep, hot weather can be unhelpful. Unusually high temperatures can disrupt the body’s natural thermal regulation cycle, which tells the brain we are ready to sleep and when to wake up. 

Sleep is essential to allow the body’s immune system to recover and to carry out cell repair, among other important functions, so several nights of poor quality rest can make us more prone to infections and illness. Scientists believe that chronic lack of sleep can even increase the risk of developing dementia, heart disease, and type 2 diabetes. 

Lack of sleep also adversely affects our mood, concentration, and general sense of wellbeing, so it’s important to make sure that we do what we can to promote restful sleep. Here are some tips that can help if you are struggling to sleep in hot weather. 

Keep curtains and windows closed during the day

During the daytime, make sure that you keep your bedroom curtains closed to keep the sun out. It may seem logical to open the window, but once the outside air reaches a certain temperature this will just make the room hotter. Thicker thermal or blackout curtains are more effective at insulating the room than blinds or thin curtains. 

Use the right bedding

Bedding made from natural materials such as cotton or linen is more breathable and better able to regulate temperature than synthetic fibres such as polyester. The materials your pillow and mattress are made from can have an effect as well: foam tends to absorb heat, making you feel even warmer, so opt for ventilated latex systems when possible. 

If you swap your duvet for a sheet, remember to keep the duvet or a blanket by your bed, because body temperature naturally decreases during the night and you may wake up feeling cold. 

Chill pillowcases or socks in the freezer

Our head and feet can influence the temperature of the whole body, so keep them cool by chilling your pillowcase and a pair of socks in the freezer before bed. Another good tip is to fill a hot water bottle with chilled ice water to take to bed with you.

Avoid strenuous exercise close to bedtime

Exercise drives up the core body temperature, so avoid any hectic activity at least an hour before bed. Exercise earlier in the day can be beneficial to help you feel more tired at night and promote sleep.

Watch your alcohol intake

Enjoying a few glasses of wine or beer may be tempting on a warm summer evening, but it will disrupt your sleep and leave you feeling dehydrated in the early hours of the morning. It’s best to stay well hydrated throughout the day with drinks that have a low or zero alcohol, sugar, and caffeine content. 
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