It can often be a struggle getting a good night's sleep during summer – temperatures rise and the sweltering heat and humidity leaves us tossing and turning.
'Hot weather can be a nuisance when it comes to bedtime, and while we may celebrate the warmth of the sun and the longer, brighter days, heat can cause havoc when it comes to catching the Zzzs,' says Lisa Artis at .
'Ideally, bedrooms should be around 16-18°C (60-65°F) but if, at nighttime, the outside temperature remains higher, or your bedroom has retained the heat from the day, it can be difficult to keep cool. Your body temperature needs to lower slightly before you go to sleep which is why it's difficult to drop off when you're too hot.'
So how can we keep cool and get to sleep despite the heat? Take a look at these tips and tricks below:
Tips and tricks
1. 'Pull out your hot water bottle, but fill it with ice cold water and have it in bed with you.'
2. 'Also, try putting socks in the fridge and wear them in bed – cooling your feet lowers the overall temperature of your skin and body, ideal during a hot summer's night.'
3. 'Cool a case in the fridge before bedtime or try one of the new cooling pillows that are available to buy – both will help you keep a cool head!'
WHY NOT TRY... - they 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.
Take a look at some more top tips below:
In the bedroom
4. 'Keep drawn during the day to keep the sun out and your room cooler at night,' Lisa suggests.
5. 'Before bedtime, a cooling shower of bath is ideal for bringing down your body temperature,' says Sarah Smith, head of buying and merchandising at .
6. 'A fan in your bedroom helps to move the air around the room, and the white noise sound has been proven to help deeper sleep,' Sarah explains. 'If the noise keeps you awake, invest in some earplugs to drift off. The optimal temperature of your bedroom should be as close to 18 degrees as possible; so the cooler you can make it, the better.'
7. 'If it's really hot, put a tray of ice and a little water in front of the fan which will cool the air even more,' adds Lisa.
8. 'We spend a huge portion of our day in our , so updating the basics each season in order to get the best night's sleep in all weather is key,' says Sarah. ' fill is an important factor in warmer weather, with natural fills being the best at providing a fresher night's sleep. Silk, cotton and wool all help to regulate your body temperature and wick away moisture. We would also recommend a lighter tog – either a 2.5, 3.0 or 4.5.'
9. 'Lightweight, breathable bed sheets are vital in warmer months, allowing your body to keep cool,' explains Sarah. '100% cotton allows air to flow and avoids a sticky night's sleep. Our favourite for balmy nights is , with its cool to the touch nature. Its naturally two to three times more absorbent than cotton and evaporates moisture easily.'
10. 'Try to choose light coloured . As with clothing, dark colours consume the heat and light colours reflect it, so stick to whites and pale pastel colours,' Sally Hotchin at advises.
11. 'Wear light, breathable cotton pyjamas. Stay clear of anything fleecy and thick!' Sally advises. 'This is actually better than wearing nothing at all,' adds Lisa, 'as natural fabric will absorb any perspiration.'
Food and drink
12. 'Avoid too much , alcohol or a big meal before bedtime as this can make you feel hot in the middle of the night because of dehydration and over-active digestion,' Lisa warns.
13. 'Drink plenty of cold water during the evening and keep a glass by the bed,' she adds.
In the morning
14. 'Last, but no means least, at this time of year, it is so important to in the morning to allow your bedding to breathe and freshen up,' explains Sarah.
Around the home
15. 'When at home, keep your bedroom door and windows open wherever possible,' says Sally. 'It seems like an obvious step, but allowing as much air into the room as possible will really help you stay cooler.'
16. Final piece of advice? 'If you've got an attic, try opening the hatch,' suggests Lisa. 'Hot air rises and this will give it somewhere to go.'
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