Longer days, brighter nights and warmer temperatures are some of the best parts of British Summer Time, but getting to sleep when it’s hot and stuffy can be both frustrating and exhausting.
Not only does the hot weather stop you falling asleep, it can also affect both deep sleep and REM (Rapid Eye Movement Sleep), making you restless and causing you to wake up fatigued.
Thankfully, there are various things you can do in the run up to bed time, to help you cool down and drift off easily including; switching off technology, cutting down on caffeine and opting for certain bedding. Here, Alison Jones, Sleep Expert at Sealy, shares her expert hacks on how to sleep in the heat this summer.
1. Keep your head and feet cool
The secret behind regulating body heat is keeping your body warm but your head and feet cool, and this also applies when trying to get to sleep. Keeping a cold flannel next to your bed during warmer nights is the perfect way to achieve this balance, simply place it on your forehead for a few minutes and you’ll be sure to drift off.
2. Switch up your Bedding
Despite how you want your bedroom to look, some materials are better than others for keeping you cool during the night. Cotton sheets are an all-round good option as the material has breathable qualities which help keep your skin cool, whilst also absorbing any excess body heat. For an extra-luxurious feel, opt for Egyptian cotton as it is especially light-weight and breathable.
The colours of your bedding can also have an impact on temperatures, with pale colours coming out on top, like light blues and pinks, due to them being lighter in weight than dark colours.
3. Get Outside
Staying active is a proven way to improve sleep quality, no matter the time of year. The more daylight and fresh air you are exposed to throughout the day, the more your body will be acclimatised to it towards the evening, finding it easier to switch off. Sleeping in a pitch black room can also help encourage this distinction between daylight and night time.
There is much speculation around the optimum times of day to exercise and how this affects sleep. During the summer months, you should exercise first thing in the morning as this kick starts your metabolism early on in the day, leaving you feeling tired and ready to rest in the evening.
4. Sleep on your side
Those that usually sleep lying flat should try sleeping on one side when the weather is warm, as this position exposes more of your body to the air. This means heat from the body can escape more easily which, in turn, regulates body temperature to a more normal level.
5. Stay Hydrated
During the summer months, you should be drinking much higher volumes of water than in the winter, as our bodies need more H2O to function to our best ability. Drink plenty of water as part of your evening routine, and keep a glass by your bedside to help you stay hydrated through the night.
It’s no surprise that caffeine keeps you awake, so you should always try to reduce intake after around 5pm to achieve the best nights sleep. During summer months, you may want to make this earlier, cutting down on caffeine from the late afternoon, as your body will be naturally less hydrated as standard.
6. Switch Off
Not only is too much technology before bed bad for your eyes, it can also influence the temperature of a room. Electrical sockets throw out a surprising amount of heat and can be detrimental to your sleeping pattern, especially during the already-warm months.
Turn off any plug sockets that aren’t needed throughout the night to help bring the room temperature down – it will also save you money on your energy bills!
7. Choose the Right Mattress
Although many people switch up their bedding seasonally, few are aware that choosing the right mattress can be the difference between getting a good night’s sleep and tossing and turning all night.
There are a variety of mattress options available that can help regulate body temperature throughout the different seasons. In general, mattresses that contain Adaptive technology react best in the heat as they are cooler and naturally regulate your temperature. Other options like Geltex mattresses also work well, as they are super breathable and help to keep you cool.
For more information on getting a good night’s sleep, visit: https://www.sealy.co.uk/
