Today (Saturday, June 28) marks the start of a four-day summer heatwave as forecasters believe London could experience its hottest June day on record. But while highs of 35C or 36C are alarming enough, weather experts are also concerned about ‘tropical nights’ which could occur over the next few days.
This is when temperatures don’t drop below 20C overnight. The Met Office says tropical nights can have a “profound impact on human health”, as the body relies on cooler nighttime conditions to regulate core temperature and recover from daytime heat.
When temperatures remain high during a heatwave, this can cause both cardiovascular stress and affect sleep. In previous heatwaves, this has led to increased deaths among older people and those with pre-existing health conditions.
Between Saturday, June 28 and Tuesday, July 1 the Met Office has forecast peak day temperatures of a minimum 30C, while on Monday the mercury is set to rise to 35C.
Monday night is also expected to meet the threshold of a tropical night with temperatures not expected to drop below 22C. According to the Met Office both Sunday and Tuesday nights are forecast to come close to the threshold with lows of 19C and 18C respectively.
How to stay cool and sleep better during a heatwave
With this upcoming forecast in mind it’s important to take every available step to keep your bedroom cool. In the UK houses are built to keep the heat in due to cool winters, but we sadly pay the price for this in summer when the mercury exceeds 30C. Here are the best hacks to improve sleep during a heatwave:
1. Use thin sheets
This probably seems obvious, but your duvets should definitely be stored away in a cupboard by now. Sheets or duvet covers are the best options for not overheating while you sleep.
2. Try not to nap
We all know the heat can take it out of you during the summer, and this is because your body is working much harder to regulate its internal temperature. But if you’re struggling to sleep at night try to refrain from sleeping during the day, as this can disrupt your routine and end up making you even more sleep deprived.
3. Use a bedside fan
Perhaps another obvious one, but a fan can make a huge difference. This will both help you keep cool, but also circulate air through the room. You can read about a top-rated tower fan here and a misting Shark one here.
4. Freeze your pillowcases
We all know the wonderful feeling of turning over your pillow during a warm night, so this is a fantastic option for helping you get to sleep. In the evening (not too long before bed), place your pillowcases in the freezer and then put them back on your pillows just before going to sleep.
5. Draw your curtains during the day
To keep your room cool open your windows and draw your curtains/lower your blinds. This keeps your room out of direct sunlight.
6. Take a hot bath or shower
Another unconventional trick, but a hot bath in the evening will lower your body temperature. As long as you don’t take it too close to bedtime, your body will then adjust to the cooler environment outside the bath. Baths also promote relaxation which should help you sleep quicker.
7. Keep ice water within reach
Icy water will help to provide some relief from soaring temperatures overnight.
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