How to sleep during a heatwave and high temperatures

Sleep on the lowest level of your home

Heat rises, so you might want to consider sleeping on a lower level of your home. If your home is only on one level, move to the coolest area of it.

Make sure all electrical items are turned off

Even when in standby mode, electrical items can generate heat. Make sure any in the bedroom are turned off and unplugged.

Have a lukewarm or cool shower before bed

Don’t get into bed feeling hot. If your core body temperature is too high, you’re at risk of overheating. Take a lukewarm shower before going to sleep to bring your body temperature down slowly.

Wear cold socks 

Cooling your feet helps to bring down your overall body temperature. Put a pair of socks in the fridge during the day and slip them on your feet before getting into bed.

Avoid alcohol and caffeine in the evening

 Alcohol often goes hand in hand with sunny weather but, it is advised to limit consumption especially in the evening but causes poorer quality of sleep. Caffeinated drinks are diuretics and may encourage your body to lose fluids, risking dehydration as well as increase your body temperatures.

Try to opt for lighter, fresher foods like fruits and vegetables.

Stay hydrated

Dehydration can affect your body temperature at night, causing you to feel too hot or too cold. Drink a glass of cold water before bed and keep one close during the night

Change your bedding

Sleep with a thin, cotton sheet, which will absorb sweat.  Body temperature drops overnight, so even if you go to bed hot you will still need a cover so you don’t wake up from feeling cold. 

Choose loose-fitting clothing

Tight clothes or pyjamas will trap warm air next to your body, go for a loose t-shirt and shorts. 

Keep to your routine

Hot weather can often mean your everyday routine goes out the window but, eating and going to bed later may affect the quality of sleep. Try to stick to your usual eating and bed times and keep the same night-time routine.

The heat can also mean you feel more tired during the day because your body is using more energy to regulate internal temperature. Try not to give in to having a day time nap, as this disrupts your sleep pattern and can make it harder to fall asleep in the evening.