5 Ways to Keep Cool and Help You Sleep in the Heat

The recent blowtorch heatwave is our idea of a pleasant summer day, however while we sure enjoy the glorious sunshine during the day, come night-time, it’s often a different story and we can be left frazzled and unable to sleep.

Imperative for a healthy wellbeing, a good night’s sleep helps our bodies repair and rejuvenate through the night, yet rising temperatures can have a huge impact on quality of sleep. But getting the recommended six to nine hours of sleep can become a problem when the mercury starts to rise.  

But the UK’s continuing heatwave needn’t get in the way of getting some decent shut-eye. Working on this piece, we caught up with Sleep Expert from Emma Mattress, Max Mende, to discuss how you can ensure you get a cool and calm night’s sleep.

1. Stick to a sleep schedule

Throughout the year, we have discovered that keeping a sleep schedule truly is a wonderful way to training our bodies in to winding down and relax. This becomes even more important in the summer with temps on the rise; with heat, the earlier sunrises and the dawn chorus can interrupt sleeping patterns. By ensuring you have the same bedtime and wake up time, even on the weekends, you will help to regulate your body’s clock, helping you fall asleep – and stay asleep – for the night.

2. Stay Hydrated

Staying hydrated is always important in hot weather and this doesn’t stop when you’re asleep. Drinking a glass of cool water half an hour before bed can help keep body temperature levels low throughout the night, and lessen the impact of interrupted sleep.

3. Pick a breathable pillow

In the heat, tossing and turning on your pillow throughout the night will cause disruptive sleep patterns. Plump for a pillow that ensures optimal air circulation, so it can regulate the heat between your body and the pillow itself. Picking a pillow with breathable fibres also helps to maintain an ideal sleeping climate. This way your body can release surplus energy in the form of heat without overheating or sweating – often a key cause of summer sleep disruption.  

4. Wear light cotton nightwear

Being strategic about your sleepwear can also help regulate your body temperature during the night, which, in turn, can promote better slumber. Cotton is a natural fabric that’s lightweight and soft to the touch – making it the perfect sleeping partner thanks to its breathable properties, allowing for air circulation.

5. Climate control

If you’re struggling with summer slumber as the temperatures soar, having a mattress makeover could be just what you need for a peaceful night’s sleep. With the optimal temperature for sleep being 18c, ensuring your mattress isn’t trapping heat and moisture will ensure you have a more restful night’s sleep.

When choosing a mattress opt for breathable fibres which immediately release moisture to give you an ideal sleeping climate – for example, opt for models with a blend of memory foam that is supported with a layer of cold foam, which are specifically designed to regulate body temperature while you sleep.  

To find out more about Emma Mattress – including its free delivery and 100-night guarantee – the full range is available online, direct from emma-mattress.co.uk – with delivery of 1-3 working days, a good night’s sleep needn’t be a distant dream.

Wassana Lampech

Wassana Lampech is a medical technology graduate and a freelance writer. She has been writing since her college days, and has been a freelance writer for the past 4 years. You can follow her on Twitter here: @wassmam

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