Struggling to sleep during a heatwave can be utterly frustrating—tossing aside bed sheets and swinging open the windows often brings little relief.
Researchers have identified an optimal temperature range for slumber, and when the mercury climbs too high, nodding off becomes all the harder.
But if you’re struggling to cool yourself down, one expert warns there’s a common piece of advice you should steer clear of—it might actually cause you to feel warmer.
James Wilson, a sleep coach known as The Sleep Geek, advises against putting pyjamas or bedding in the fridge or freezer, no matter how tempting it may be in the heat.
It’s a tactic that many believe useful because it feels initially refreshing, but James insists that the ensuing dampness will swiftly warm up, ultimately leaving you feeling even hotter as the night progresses.
He explained: “When hot weather comes around, there are some tips given out that may sound like they would work when actually they really, really don’t. An example of this may be put your bedding/pyjamas in the fridge or freezer or to wear wet socks to bed, but they both have the same problem.
“These approaches will add more moisture to your sleep environment, and that moisture will heat up during the night. This means that although it may cool you down as you go to bed during the night, this moisture will heat up and is likely to wake you as you come out of your sleep cycle.
“An alternative that works would be to have either a lukewarm bath or shower or put lukewarm water in a hot water bottle and rest the soles of your feet on it. This helps raise your core temperature slightly which will then lead to a drop in core temperature.
“A drop in core temperature is an important part of the process to your body falling asleep and this approach is basically tricking your body into thinking it is cooler than it is. The reason we use lukewarm water rather than ice cold is that ice cold will shock your body, making it feel more active and more than likely prolonging the process of getting sleep.”
James’s tips for a good night’s sleep in the heat include ensuring good airflow through the house by opening windows on both sides, closing blinds and curtains in rooms with direct sunlight to keep them cool, and having a lukewarm bath or shower before bed—or using a hot water bottle with lukewarm water to help lower your core temperature, reports Surrey Live.
If you’re using a fan, try placing a bowl of chilled water in front of it to cool the air it circulates around the room.
If you opt for a cotton sheet, make sure it has as low a thread count as possible.
The higher the thread count, the less breathable the fabric. While cotton is acceptable in hot weather, it’s not the best at wicking away moisture.
The expert recommends bamboo instead. Its longer fibres allow better breathability and it doesn’t lint, so it’s less likely to irritate those with skin conditions – plus, it feels lighter on the body.
Lastly, don’t stress too much about it.
The main thing that prevents us from sleeping in hot weather is the thought of “I am too hot to sleep”.
His advice is to bear with it, accept that your sleep might not be as good, but remember that this will likely only last a couple of days.
Once the temperature drops, your body will probably compensate for the lack of sleep by giving you a better quality rest.
