The sleep mistakes to avoid during a heatwave
Summer is finally here, but while trips to parks and beaches to get our vitamin D hit are welcome, raised temperatures could ruin our sleep. .
So, here’s how to beat the heat... 1. Your room is too hot
“A cooler temperature is optimal for sleep,” advises Dr Rebecca Robbins, sleep expert to Savoir Beds (savoirbeds.com), 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 temperature-regulating cells switch off. If it’s too warm and stuffy or your sleeping surface is unable to breathe and disperse moisture, you may begin to sweat and overheat.”
However, opening bedroom windows may be a problem for hay fever sufferers.
Max Wiseberg, airborne allergens expert and creator of HayMax (haymax.biz), says: “Put pollen filter window screens over the windows and then you can open the window. If you do have air conditioning, as long as they’ve got good filters, that would help.”
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. ”
3. You’re laying awake for hours
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.
“It’s actually one of the worst things that we can do if we’re struggling to sleep,” Robbins says.
Instead, she 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.
4. Your bedding isn’t up to the job
Your mattress and bedding also play an integral role in ensuring you get enough sleep.
“A breathable sleeping surface made from natural materials can help prevent you from overheating,” says Robbins. “Natural fibres are great for wicking away moisture – they are also breathable and allow airflow, keeping you cool during the warmer nights.”
And Patrick Ross from Nectar Sleep (nectarsleep.co.uk) suggests ditching the duvet altogether.
“Take a lesson from our European friends by grabbing yourself a lightweight sheet that will keep you covered – but cool – at night.”
5. You’re dehydrated
Ross points out that alcohol and caffeine will lead to dehydration. “Don’t guzzle litres of water directly before bed - drink glasses of cool water throughout the day instead.
“If you do wake up parched in the middle of the night, avoid the urge to down glass after glass. Take long sips of cool water until you feel satisfied instead.”