Sleep is important when it comes to our physical health – not having enough can put you in a bad mood and result in lack of focus.
If poor sleep becomes a recurring thing, you can be at risk of serious medical conditions such as obesity, heart disease and diabetes, according to the NHS.
While most of us will likely rejoice at seeing clear blue skies and sunshine, a heatwave can have a negative impact on a person’s sleep.
Tobin James, managing director of Tempur UK, said: “High temperatures and still air at night can be torturous when we’re trying to get to sleep. It’s important to prepare and condition the sleeping environment as well as make adjustments to our lifestyle or routines in order to beat the heat.
“So if you’re suffering with the warmth this summer, take note of the following tips for getting a great night’s sleep regardless of how high the mercury climbs this week and beyond.”
The first tip from Tempur is to unplug your devices.
Lightbulbs and devices that are plugged in all give off heat.
Tobin said: “Not only will you benefit from a more comfortable room temperature if you switch devices off completely, but you’ll also improve the quality of your rest having removed all that stimulating blue light.”
Tempur has a variety of other tips you can also try , from making your own cold air to what to eat.
Make your own cold air
Try placing a bowl of ice in front of your fan.
Tobin said: “Rather than moving the warm air in the room around, the ice will cool the air being circulated by the fan, working to cool you down faster.”
Ventilate
Keeping air circulating is key to staying cool in summer, no matter what the time of day, according to Tobin.
He said: “Open windows at night to keep air flowing. If the air is very still, create a through-draught by opening windows in different rooms and wedging doors open.
“A fan is a great temporary solution to cool your environment in warmer weather and is a more affordable alternative to air conditioning. There a number of ultra-quiet models available today, although some find the humming noise soothing to drift off to sleep to.”
Nighttime spritz
Tobin said: “If you tend to wake up hot and bothered in the night, cool a facial mist or hydration spray in the fridge before bedtime and keep on the nightstand for instant relief.”
Eat light
Make sure your evening meals are smaller in summer and lighter on the proteins and fats, advises Tobin.
He added: “Our body uses more energy to digest a large, rich or heavy supper which means we produce more metabolic heat.”
Do as the Mediterraneans
We might feel reluctant to block out the summer sun when we get so little of it in the UK, but the Mediterraneans have it down when it comes to protecting themselves from the heat, said Tobin.
He said: “Close shutters, blinds or curtains in the afternoon – especially if your bedroom faces west or south – to shade bedrooms from the sun and keep them cool.”
How much sleep we need, depends on our age, say sleep experts.
