Many people will be struggling to sleep in this hot weather, but there are plenty of things you can try to cool down
As temperatures soar to 32C in parts of the UK this week, getting to sleep at night can prove difficult.
While the days are filled with beach trips, tanning in the sun and enjoying the nice weather outside, the nights can be less than favourable.
Unlike some countries that see more consistent hot weather, and are equipped with air conditioning systems, this is a luxury most of us in the UK do not have.
Instead we have to find other ways to avoid the hot, stuffy and uncomfortable nights that come with British summer time.
For those of us who spend summer nights tossing and turning in bed, here are some tips for avoiding those sleepless nights.
Keep your bedroom cool throughout the day
Preparation is key, so keep blinds shut during the day to block out sunlight and keep your room as cool as possible.
Have a cold shower just before bed
Cool your body temperature down with a cold shower before bed to feel more refreshed.
Alternatively, you can run your wrists under cool water to also help drop your temperature before going to sleep.
Make sure you keep hydrated throughout the day by drinking plenty of water. Dehydration is a common cause of sleepless nights, so keep a glass of cold water by your bed in case you wake up hot and thirsty.
Wear lightweight clothing
While it may be tempting to wear nothing at all, instead wear lightweight, loose-fitting, breathable clothing.
Natural fibres such as cotton or linen are better for absorbing sweat and allowing the skin to breathe.
Don’t exercise just before bed
Avoid exercising too close to bed time as it will increase your internal temperature.
Make sure you exercise a few hours before to allow your body time to sufficiently cool down.
Ditch the duvet
Swap out a duvet for a thinner blanket, or just remove the duvet from the sheet and sleep with that. Thin cotton sheets are preferable over nylon bedding as they will absorb sweat.
Sleep with a cooling gel pillow
Cool your body down instantly with a gel pillow insert.
Placing a cooling pad under your head while you sleep is a great way to keep cool throughout the night.
Buy a fan
If you’re not put off by the noise, a fan is great way to instantly cool down your sleeping space.
Make sure you keep a door open to allow for airflow.
Also, try placing a bowl of ice cubes in front of the fan to cool the room down even more.
If you normally sleep next to a partner or with pets in the bed it may be time to temporarily find other arrangements and spread out.
When temperatures are really high the extra body heat can be uncomfortable, so try not sleeping too close to anyone else.
Use distraction techniques
Trying to sleep when all you can think about is how hot you are can be difficult. Try playing calming music or use apps such as Headspace to stay relaxed as you try and sleep in the heat.