A COMING week of sunshine will see us having more balmy temperatures after the mercury hit this year’s record of 32C over the weekend.
Great in the day, hot weather also brings sweaty, sleepless nights.
GettyJames ‘The Sleep Geek’ Wilson gives his top tips to beat the heat in bed[/caption]
But you don’t have to toast and turn.
Expert James “The Sleep Geek” Wilson gives Kirsten Jones his 12 commandments to beat the heat in bed.
1. DON’T GET HOT AND BOTHERED
IT’S easier said than done but worrying about not sleeping will just make things worse.
Tossing and turning due to the heat will get you into a hotter, sweatier frenzy.
GettyWorrying about not sleeping will just make things worse[/caption]
We only get a few weeks of heat each year so embrace it in the day and at night.
The calmer you are, the more likely you are to fall asleep.
2. TAKE A WARM BATH
WHILE it may sound like a sweat trap, soaking in warm water can actually drop your core temperature by kick-starting your body’s thermoregulatory system.
It boosts blood circulation from our core to our hands and feet, where the heat can escape.
This will help you feel cooler and drift off into a comfortable sleep.
If the thought of a bath is too much, fill a hot water bottle with lukewarm water and rest your feet on it before bed, it does the same job.
3. LICK YOUR WRISTS
WE have long known cooling your wrists with cold water or ice cubes will lower your body temperature.
Our wrists, like hands and feet, have blood vessels close to the surface of the skin which expel heat fast.
GettyFast-acting moisture from licking your wrists will help you drift to sleep[/caption]
While licking your wrists might sound odd, the fast-acting moisture will help you drift to sleep without you needing to get out of bed.
4. HOG THE BED
SORRY partners, but it turns out sleeping alone in the heat will help keep sweating spells at bay.
If you’re a human radiator in bed you’ll only stoke the fire.
GettyTry using separate duvets with a partner to catch and keep heat away from each other[/caption]
So make use of the spare room if you have one.
Or if solo sleeping is a deal-breaker, try using separate duvets to catch and keep heat away from each other for a better night’s rest.
5. SLEEP LIKE A BABY
STARFISHING on your front with your limbs stretched is not a good idea if you’re trying to keep cool.
It’s uncomfortable, causes muscle strains and will make you wake more often to turn, and that movement will make you hotter.
Instead, adopt the foetal position to keep your body aligned and help you sleep through the night.
Choose a side to sleep on, bring your knees up towards a seated position and use a pillow to prop up your head.
6. DON’T GO COMMANDO
IF stripping off is your go-to cooling hack in the summer, think again.
Going nude means all the sweat seeps into the sheets.
GettySleeping nude means all the sweat seeps into the sheets[/caption]
You’ll wake up in a hot, wet bed.
The key is wearing one layer of light cotton or bamboo fabric, which will wick the sweat away from your body and keep your sheets dry.
7. PAY FOR PLANT POWER
DID you know that indoor plants can help cool your bedroom?
Plants suck up hot air and as the atmosphere heats up they will often release excess water from their leaves.
As a result, they cool themselves, the room, and you.
Plus they boost oxygen levels in the air making you more healthy in general.
8. DITCH DEODORANT FOR A SHOWER
DID you know that some deodorants can actually block your pores and prevent sweating?
So, in theory, the more you put on, the hotter you’ll get, as your body can’t cool down.
GettySome deodorants can actually block your pores and prevent sweating[/caption]
Take a warm shower before bed instead to feel clean and refreshed.
9. FIND YOUR WONDER WALL
EVERYONE loves a cooling breeze in the heat.
But sleeping by a window or door leaves your senses open to noise, shadows and bright lights of passing cars.
GettyYou can also pop some earplugs in to help you sleep[/caption]
If possible, move your bed and place it against the longest wall in your room to protect your senses so that you can keep the window open.
You can also pop some earplugs in for added soundproofing.
10. OPEN YOUR LOFT HATCH
POPPING up to the loft in the summer can often feel like entering a sauna.
However, keeping your loft hatch open is a top heat hack.
AlamyOpening your loft will help hot air escape from your house[/caption]
By doing so it will encourage any hot air in the house to travel upwards and trap it in the roof.
Hot air rises, after all.
11. DON’T FREEZE YOUR BEDSHEETS
SOME people have advised putting your sheets in the freezer before bedtime for a chilled night’s sleep.
My advice? Don’t do it.
Extreme cold will shock your body and make you more awake.
The cold might be a relief for a few minutes but you will struggle to drop off and you’ll likely keep waking up – plus no one enjoys sleeping on a wet patch.
12. TURN YOUR FANS AROUND
HAVING a constant gust blowing in your face isn’t as refreshing as you might think.
It’s not easy to sleep with all that air blowing at you all night.
GettyFacing fans away at night will blow the cooler air around you[/caption]
Face fans away from you into the room (at a reasonable distance) at night to blow the cooler air around you.