Helpful hints for family life How to sleep well during a heatwave

Britain could be hotter than Portugal, Jamaica and Costa Rica this week. Experts say temperatures could climb as high as the mid-thirties, so we could be set for the hottest day of the year so far.

But it could also potentially wreak havoc on our sleep. These are the sleep mistakes to avoid…

1. Your room is too hot

‘A cooler temperature is optimal for sleep,’ advises Dr Rebecca Robbins, sleep scientist and sleep expert to Savoir Beds, who says around 18C or 19C is best.

She explains: ‘Your body’s ability to regulate temperature is a big part of how it regulates sleep. During rapid eye movement sleep, the brain’s temperatureregulating cells switch off and your temperature is impacted by your surroundings. If your bedroom is too warm and stuffy or your sleeping surface is unable to breathe and disperse moisture, you may begin to sweat and overheat.’

2. You’re going to bed too late

With lighter evenings and warmer weather, you might be spending more time in the garden, or having dinner a bit later.

But Robbins advises us to commit to a bedtime routine and stick to it. ‘Falling asleep at the same time and waking up at the same time is everything. It allows the body to work with – rather than fight – its natural circadian rhythm, our body’s internal clock that controls the timings of every organ system and bodily process. If we stick to a schedule, our body learns when to expect sleep and wakefulness.’

3. You’re laying awake for hours in the night

Lying in bed feeling hot and bothered at 3am is one of life’s greatest frustrations. However, just hoping to drift back to sleep could be counterproductive.

Robbins advises getting up after 15 minutes, keeping the lights low and doing some gentle yoga, reading or some non-stimulating tasks – like folding laundry – before returning to bed.