Expert Reveals Unusual Top 5 Tips to Sleep During the Heatwave

When we don’t get a good night’s sleep we often experience dry, itchy or bloodshot eyes. The eyes may also produce fewer tears which can open the door to more eye infections. These can include dry eyes and glaucoma, which if left untreated can lead to blindness.

During a heatwave, it can be difficult to get to sleep and you may struggle to cool your room down. Leading medical reviewer for eyesight experts All About Vision in collaboration with popular Tik Toker Dr Brian Wachler, have put together some of the unusual top tips on how to catch up on those precious zzz’s:

  1. Grab a refreshing glass of lettuce water

If you’re struggling to sleep during the heatwave, a glass of lettuce water might help. Not only will it be refreshing, it also contains two important substances, lactucin and lactucopicrin. Both of which are known for their traditional uses as sedatives. They are also known as “sleep enhancement substances” as they slow the communication between your brain cells, making you feel sleepy. 

Try boiling a handful of romaine lettuce in water until it’s soft, and once you’ve waited for the boiling water to cool down, fill up one glass with the lettuce water. Get relaxed in bed and drink it before you decide to nod off. I would recommend trying this once a week to really experience the benefits. You could even keep some in a jug in the fridge and add some ice to keep you cool. 

  1. The perfect pre-bedtime snack 

It may not seem like the perfect bedtime snack but kiwis are packed full of serotonin, the chemical messenger which is needed for a good night’s sleep. Serotonin prevents rapid eye movement (REM) sleep and essentially makes you feel sleepy.

Meanwhile, walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles.

Mix one kiwi with a handful of walnuts for the perfect pre-bedtime snack.

  1. Switch off the tech 

We all use some form of technology to stay connected throughout the day – from work emails to catching up with friends. However, when it comes to getting a good night’s sleep, staring at a screen before bed is a terrible idea.

Screens on phones, iPads, laptops and tablets emit blue light which interferes with melatonin production, the hormone that is needed for a good night’s sleep. Screens generally create heat by just being on, and they generate a lot more when it’s hot too.

Try putting your phones and technology devices away an hour before bed and replace them with reading a book. Try spraying some essential oils like lavender on your pillow as well, this will not only help with melatonin production but it will also help you drift off into a deep slumber.

  1. Rub that spot 

When you can’t get to sleep you can often feel stressed and anxious thinking about how many hours of sleep you’ll get if you just drift off at that very second. If you’re struggling to get to sleep, try rubbing the spot behind your ear 200 times, this spot is called the anmian. Not only is it one of your pressure points but anmian also means peaceful sleep. Try adding it to your pre-bedtime routine!

  1. Breathing 

Breathing exercises are incredibly important for helping you feel calm and safe – two very important feelings when it comes to getting a peaceful slumber.

Try adding in some breathing exercises before bed, especially box breathing. Breath in for 4 seconds, hold for 4 seconds and repeat this six times. Light some candles, turn off all digital devices and create a relaxing environment for yourself before doing this. 

Everyone is different, so everyone’s sleeping habits and routines will also be different. It’s important you find what works for you, whether that’s reading a book before bed or trying some yoga. The most important thing is you look after yourself.