Sleep is an important part of everyday life. Not having enough can have a detrimental effect on a person’s health, put you in a bad mood and result in lack of focus.
If you don’t get enough sleep you can be at risk of serious medical conditions like obesity, heart disease and diabetes.
During a heatwave it can become stressful when lying in bed unable to keep cool, making it hard to drift off and then stay asleep.
Silent Night sleep expert, Dr Nerina Ramlakhan, says in order for people to sleep well, there needs to be “fractional temperature difference between our body and brain”.
To help achieve this, one of her top tips is to wash your feet with cold water before getting into bed.
Running your wrists under cold water too can help you cool down even more.
Dr Ramlakhan also recommends using light bed sheets and a summer duvet – 4.5 tog, and stopping your bedroom overheating during the day by keeping curtains and blinds closed.
She adds: “It is essential to stay well hydrated during the day and most importantly, don’t fret too much if you can’t sleep.
“Use the time to rest and think positive thoughts to help you be extra productive the next day.”
BCA Chiropractor, Tim Hutchful recommends using a cold press, but on specific parts of your body.
He said: “The pulse points on your body can cool the rest of you effectively.
“Place a cold flannel or ice cubes in a plastic bag on your wrists and neck and you’ll be surprised by the effectiveness. Just don’t let them melt in your bed.”
How much sleep should we be getting each night, and what’s the recommended amount for adults?
How much sleep we need, depends on our age, say sleep experts.
According to the National Sleep Foundation, while newborns need 14 to 17 hours sleep, and teenagers need eight to ten hours sleep, different stages of an adult’s life require different amounts of slumber.
A young adult aged between 18 and 25 should get seven to nine hours sleep a night.
An adult between the ages of 26 and 64 should also get seven to nine hours.
For older adults (65 years and over) only seven to eight hours sleep is required.
Contending with hay fever symptoms – such as sneezing and coughing, itchy, red or watery eyes, and an itchy throat – at night can mean missing out on valuable sleep time. Sleep is important because not having enough can put you in a bad mood and result in lack of focus.
So what can you do to ensure a better night’s rest? There are five simple tips you can follow, as recommended by Sealy UK, the NHS, and Allergy UK.
