How to sleep in a heatwave!

We have all experienced it, it’s too hot at night and you struggle to fall asleep.

We have found a few tips on how to combat the heat and get a decent nights sleep:

1. No napping


Hot weather can make us feel a bit lethargic during the day. That's because we're using more energy to regulate our internal temperature.

But if your sleep is disturbed at night, try to avoid napping during the day. When it's hot, sleepiness can be precious - save it for bedtime.


2. Keep to routines


Hot weather can encourage you to change your habits. Don't. That can disrupt sleep.

Try to keep to your usual bedtime and routines. Do the things you normally do before bed.


3. Remember the basics


Take steps to make sure your bedroom is as cool as it can be at night.

During the day, draw the curtains or blinds to keep the sun out. Make sure you close the windows on the sunny side of your home, to keep hot air out.

Open all the windows before you go to bed, to get a through breeze.


4. Use thin sheets


Reduce your bedding but keep covers handy. Thin cotton sheets will absorb sweat.

However hot it is in your bedroom, your body temperature will fall during the night. That's why we sometimes wake up feeling cold.


5. Chill your socks


Using even a small fan can be sensible in hot weather, especially when it's humid.

It encourages the evaporation of sweat and makes it easier for your body to regulate your internal temperature.

If you don't have a fan, try filling your hot water bottle with ice cold liquid instead.

Alternatively, cool socks in the fridge and put those on. Cooling your feet lowers the overall temperature of your skin and body.


6. Stay hydrated


Drink enough water throughout the day but avoid drinking very large amounts before bed.

You probably don't want to wake up thirsty - but you don't want to take an additional trip to the bathroom in the early hours either.


7. But think about what you drink


Be careful about soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake.

Avoid drinking too much alcohol as well. Many people drink more when the weather is hot, as they're going along to more social occasions.

Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall.


8. Stay calm


If you're struggling to sleep, get up and do something calming. Try reading, writing, or even folding your socks.

Just make sure you don't play on your phone or a video game - the blue light makes us feel less sleepy and the activity is stimulating.

Return to bed when you feel sleepy.



Source: https://www.bbc.co.uk/news/health-49072212?SThisFB

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