We’ve all been waiting for the warmer weather to arrive, but as the temperatures rise how can we still manage to sleep comfortably? With our long-overdue heatwave comes balmy evenings in the beer garden, the chance to bring out our summer wardrobe and plenty of time spent outside in the fresh air.
While we all love a good dose of sunshine, the hot, sticky nights can play havoc with our sleep patterns. As the nights heat up, you may be left struggling to fall asleep, tossing and turning all night and feeling fatigued and overtired the next day.
So, how can we embrace the lovely weather and still get a peaceful night’s sleep?
1. Let In Cool Air
To make sure you get the best possible night’s sleep, you need to ensure that your bedroom remains nice and cool. Avoid opening your windows and doors throughout the day, as this will just let in the warm and stuffy air. Instead, open them up in the evening when the air is fresher and cooler. If you have a loft, you can try opening up the hatch. As warm air rises, this gives somewhere for the hot air to go, cooling down the temperature of the bedrooms as it does.
2. Invest In A Good-Quality Fan
During a heatwave, a fan becomes a necessity. If you invest in a good-quality fan, you certainly won't regret it! Fans are a cheaper but effective alternative to air conditioning units - when we are all looking to save some money on our energy usage, every little helps!
A fan helps to circulate air throughout the room and, if placed near an open window, can push out warm air and draw in the cooler fresh air. If you leave your fan running throughout the night, as well as cooling you down, it will provide a sleep-inducing white noise in the background.
3. Use Thinner Sheets
While snugly warm sheets are our best friend in the winter, they will certainly not help us sleep as the mercury rises. Instead, swap these for thin cotton sheets that provide a light and breathable covering during the warmer months.
4. Stay Hydrated
Never underestimate the importance of keeping yourself well hydrated during the summer. Research has shown that inadequate hydration can lead to problems sleeping. Drink plenty of water throughout the day and keep a full glass by the side of your bed in case you wake up thirsty in the night. You should limit your consumption of dehydrating drinks, such as caffeine and alcohol.
5. Wear Loose Bed Clothes
Make sure you have some PJs that are suitable for the warm weather. The best option is lightweight, cotton bedclothes which will allow your skin to breathe and sweat to dissipate. If you are feeling adventurous, why not sleep naked! Sleeping in the buff will keep you cool, help your body regulate its temperature and prevent materials from irritating your skin through the night.
6. Try Some Ice
Would you believe me if I said that a hot water bottle can be just as useful in summer as it is in winter? Well, it can! Try filling your hot water bottle with ice-cold water, or even better put it in the freezer for 30 minutes before bedtime. Pop it in your bed, and you are guaranteed to have a cool and restful night!
7. Turn Off
Light and electronic devices can generate a lot of excess heat. When you are struggling to sleep on a warm summer evening, try turning off your lights and electronics at least an hour before you head off to sleep. You will definitely notice the difference as you lie down in your dark and cool room.
8. Say Goodbye To Bed Socks
Bed socks are great for keeping our feet toasty in winter, but they are a definite no in warmer weather. Leave them in the drawer and instead try soaking your feet in a bowl of cool water before bed.
9. Avoid Naps
When sleep eludes you, it can be tempting to have a quick nap during the day to recoup some energy. Hot weather can also contribute to our feeling of tiredness, as our bodies use more energy trying to regulate their internal temperature. But you should try and avoid napping in the day as this can make it harder to fall asleep at bedtime.
10. Chill Your Bed Sheets
This might sound a bit strange, but don’t knock it until you try it! Try chilling your bed sheets in the fridge. Fold them up, place them in a plastic bag and put them in the fridge for 30 mins just before bedtime. The cooled sheets will help you to drift off to sleep easier.
Final Thoughts
Remember, stressing about how much sleep you are getting is just going to make the situation worse. Prepare yourself and your home for periods of warm weather, and you will be sleeping soundly in no time.
