As southern European holiday destinations continue to experience record-breaking high temperatures, which are expected to last for at least another week, travellers are unlikely to have the option of canceling or altering their travel plans due to the weather. Instead, the primary concern now for travellers heading to these regions is to prioritise their well-being and maintain good health while being exposed to the extreme heat.
With extreme warmer days also come warmer nights, and this can affect how well we sleep. Dr Lindsay Browning, psychologist and sleep expert at luxury bed retailer And So To Bed has provided her top tips for sleeping in the heat abroad.
Dr Lindsay Browning explains the reason why we struggle to sleep in the heat in particular, is all to do with science: “As we fall asleep our body temperature naturally drops. When the room is too hot, or your covers are too thick, you can struggle to reduce your body temperature, which makes falling asleep much harder.”
1. Pack PJs made of natural fibres
Whether you are someone that likes to sleep in cosy PJs or in the nude it is important that if you want to stay cool you should stick to natural fibres such as cotton. Cotton pyjamas are great for the heat because they can help to wick away moisture- such as sweat- this helps lower your temperature because the vapour is free to transfer through the fibre, lowering the humidity between the fabric and the body, which provides you with a cool feeling.
If you do prefer to sleep in your birthday suit (naked) this can also help keep you cool, but only if the bedsheets in your hotel are made of natural, rather than man made, fibres. For example, polyester fabrics do not absorb sweat, which can make for a moist and clammy uncomfortable night.
2. Keep the room dark during the day
Keeping the curtains shut during the day will stop the sun from heating up the room. The sun beaming on your windows creates a greenhouse effect, keeping them closed means that when bedtime comes around the room is a lot cooler than what it would be otherwise.
3. Open the windows overnight
Generally, when it is really hot outside it is a good idea to keep windows closed during the daytime, as you don’t want the hot external air to come into the house warming it up. However, after the sun goes down, the outside air will start to cool down.
At this point, it is a great idea to open the windows to let in a breeze of cool external air into the bedroom, helping cool the room and to provide needed air circulation. If you live by a noisy street this may not be advantageous as the noise may make it hard to sleep, but as long as you don’t live next door to a barking dog or a train station, it’s worth a try.
4. Pack a water spray to use at night
One option to keep your hotel bedding cool is to pack or purchase a clean water spray gun or mister (similar to the ones used for plants or while ironing) during your trip. Lightly misting your covers, mattress, and pillow with water can help maintain their coolness.
Additionally, you can keep the spray bottle by your bed and use it as a refreshing spray for your face, neck, and wrists during hot nights. Remember to stay hydrated internally by drinking an ample amount of water and keeping a chilled bottle of water by your bedside.
5. Take a cool shower
Right before you go to bed, reduce your body temperature by having a cool shower. Your body temperature needs to drop when you go to sleep, giving it a helping hand by cooling off in a cool shower should help you get to sleep faster.
Note, the shower should be cool or luke-warm. If it is too cold you might wake yourself up, and if too hot you might struggle to cool down in time to sleep.
6. Sleep alone if possible
If the heat becomes unbearable, it might be necessary to consider sleeping separately with your partner. Sharing a bed during hot weather can be quite uncomfortable. If you haven’t made your hotel reservation yet, it is advisable to request two single beds instead of a double bed. Some hotel beds are equipped with wheels, allowing you to easily separate them for additional space and comfort for both individuals.
7. Keep well hydrated through the day
In hot weather it vital that you keep well hydrated through the day with water. Having a cool glass of water next to your bed at night can be a convenient and helpful way to ensure you can hydrate easily especially if you tend to wake up feeling thirsty or dehydrated.
8. Ditch your duvet
If you are someone that needs to sleep under the covers at night, instead of your duvet (no matter how low the tog) ask the hotel for a straight cotton bedsheet or quilt cotton cover instead- and if there are two of you, have one each. This will ensure moisture wicks away from each individual and bed-sharers don’t end up sticking to each other.
If you can bear it, sleep with your feet outside of the covers as well. We lose heat from our head and feet, by covering them you are trapping the heat. Set those toes free and feel cooler as a result.
9. Avoid vigorous exercise too close to bedtime
Engaging in vigorous exercise too close to bedtime can impact your ability to cool down and potentially disrupt your sleep. When you exercise vigorously, your body temperature rises, and it can take some time for it to return to normal levels. This rise in body temperature can interfere with the natural cooling process that occurs during sleep and make it more challenging for you to fall asleep or maintain a restful sleep.
Ideally, it’s best to allow a sufficient cool-down period after vigorous exercise before going to bed. This will give your body enough time to lower its temperature and return to a more relaxed state. The specific duration needed for a cool-down period can vary from person to person, but a general guideline is to avoid exercising vigorously within two to three hours before bedtime.
Finally, having an air conditioning installation in your bedroom is essential in achieving a comfortable temperature necessary to get a good night’s sleep. Don’t forget to hire an air conditioning repair technician and schedule a regular air conditioning service to maintain your ac unit’s functionality and efficiency.
