STRUGGLING to sleep in the heat?
With the mercury set to hit 33C this week, getting some decent shut-eye can become a challenge.
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But there are tricks you can try to help you nod off.
Sleep specialist Heather Darwall-Smith, author of How To Be Awake (So You Can Sleep Through The Night), offers tips on kipping in a heatwave . . .
BLOCK THE SUN: UK homes are designed to retain heat so you stay toasty in winter.
But this can backfire when temperatures rise.
To keep cool at night, block heat from bedrooms during the day.
Heather says: “The ideal ambient temperature for sleep is around 18C.
“Shutting blinds — ideally blackout ones — closing windows and drawing curtains by mid-morning can block sun out.
At night, when it’s cooler, you can open windows at opposite sides of your home to create a breeze tunnel.”
BETTER BEDDING: Swap polyester sheets for thinner, breathable bedding such as cotton, linen and bamboo, which let air circulate and wick away moisture when body temperature rises.
Heather says: “Breathable materials improve heat dissipation.
Polyester traps heat and moisture. If allergies allow, swap foam pillows for feathers as they are cooler.”
KEEP PJs ON: It might seem contrary, but sleeping in the buff can be detrimental when it’s hot.
If you perspire heavily, being naked can lead to sweat remaining on the skin, which might actually raise your body temperature even further.
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Heather says: “Sleep naked only if your sheets are breathable.
Otherwise, loose, comfortable cotton pyjamas can help wick sweat away.”
COOL YOUR CORE: Lowering your body’s core temperature before bed can help set you up for a much better sleep.
Heather advises: “Try a lukewarm shower about an hour before bed.
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“This supports the body’s natural temperature drop as it triggers your body to cool itself more effectively.
“Avoid freezing water or ice baths.
“Cooling sprays with menthol from supermarkets can trick your brain into feeling colder.
“Apply to pulse points like wrists.”
HANDY HACKS: Use quick, cooling techniques in bed to lower your temperature instantly.
Heather says: “Try flipping your pillow when it heats up as temperature differences on the cooler side can cue the body for sleep.
“Or put a damp flannel in the fridge before bed and drape it over your chest or forehead.
“Freeze soft toys wrapped in plastic bags for children to cuddle.”
GET MOVING: If you have a downstairs room, try sleeping there — or on the floor, where it may be cooler.
Heather says: “Sleeping lower to the ground can help, as heat rises.”
ADD ICE: Most UK homes don’t have air conditioning, but you can make your own using a basic fan.
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Fill a bowl with ice cubes and put it in front of a fan so air blows over the ice.
As it melts, chilled air will circulate the room.
Or place a large bottle of frozen water covered with a damp towel in the air stream.
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