Temperatures in Britain are set to soar this summer, reaching highs of 35° C, which could leave you tossing and turning in your sleep. You can’t control the strength of the sun, but you can make little changes to ensure you achieve quality sleep every night. Bensons for Beds and The Sleep School’s Dr Guy Meadows show you how to stay cool and well-rested this summer.
Save satin, silk or polyester sheets for a cooler day! Cotton bed linens are lightweight and breathable, promoting airflow in your bedroom.
Keep a cool head
Getting frustrated and restless because you’re hot only generates more heat and keeps you up longer. Keep a cool head by lying still – only by accepting the heat can you move your mind and body closer to sleep.
Warm weather encourages outdoor activities with lots of loud, excited voices! Use ear plugs to block out noise for a quiet sleep environment.
Lose a layer
Use sheets and blankets, rather than duvets; these can help to regulate body temperature quickly and easily.
Reach for the H2O
Have a glass of water nearby to drink if and when thirsty. Drinking a full glass of water before bed can lead to multiple toilet visits throughout the night.
Take a cool shower before bed for a quick and easy way to cool down. Avoid freezing showers as these can be overly stimulating and wake you up.
Make your own breeze
Humans sleep best in a cool bedroom, with the ideal temperature being 17°C. Open a window or invest in a silent electric fan to add an extra breeze.
Warmer nights bring delayed bed times, which can lead to later eating and drinking close to bedtime. For best quality sleep aim to leave at least two hours between eating and sleeping, while limiting alcohol close to bedtime.
Find a cool room
Some areas of the house are cooler than others. If the heat becomes unbearable, set up camp in another room and enjoy a new cool sleep haven.
When bedroom temperatures soar drastically, action is often needed. Pop your sheets and pillows into bags and put them in the freezer ready for a cool bedtime.
Stay cool in bed
Core body temperature plays an important role in the regulation of sleep, with a slight drop at the start of the night needed to help you fall to sleep. Bensons for Beds iGel technology pillows absorb heat and store it if you are too hot, thus keeping you at a more balanced, natural sleeping temperature for a comfortable night’s sleep.
* Tips from Bensons for Beds and The Sleep School partnership.