Soaring temperatures mean one thing: sleepless nights. The blazing heat of the day that we love becomes oppressive during the night. From the constant heat to the incessant sound of the fan pushing hot air around the room, it takes drastic action to ensure you get the sleep you need.
We’ve pulled together our 10 favourite tips for sleeping in hot weather:
Sleeping naked regulates temperature and keeps you cool(er), but only around a fifth of people do it. It provides all-important air flow around the body, with the added benefit that it can help you feel less claustrophobic.
Blackout blinds or curtains prevent the sunlight from heating the room up during the day, and depending on your bedtime, they provide the darker sleep conditions needed to drift off. Ideal for children and adults alike, pairing blackout window dressings with a fan to help keep the air moving around the room should ensure that your bedroom is cool enough to sleep in.
Put the kettle on
It sounds counter intuitive, but a hot drink before bed can help you cool down at bedtime. We like a hot cup of herbal tea, as a two in one, that gets you relaxed and helps reduce your body temperature. Choose a sleepy tea, or something with chamomile, to help you relax and wind down. The heat of the liquid will then cause your body to get warmer and sweat, which then cools your skin and lowers body temperature in the process.
TOG down for summer
The optimum sleep temperature is around 18°C, which can be a challenge to achieve without an expensive air conditioning unit on those long, balmy summer evenings. Opting for thin cotton sheets or choosing lower Tog rated duvets of between 1 - 4.5 will keep you cooler under the covers.
Contain those pesky dust mites
Warm, humid summer conditions cause the dreaded house dust mite to thrive and multiply in their thousands. It poses a nightmare for allergy sufferers – triggering symptoms such as a blocked nose, repetitive sneezing and even breathing difficulties. Changing bedding regularly, washing it at a temperature of at least 60°C, can help keep the little creatures at bay.
Get the right bedding kit
Natural fibres are essential when choosing pillowcases or sheets. Cotton, linen and silk sheets have breathable qualities which cool down your skin in the night, as well as absorbing your sweat and drawing it away from you, helping it to evaporate.
Specialist sheets might help too. Our Tencel sheets are designed to stay cool, being breathable and a silky touch. Alternatively, lavender scented sheets have the aromatic power to calm and aid sleep, so if you find yourself getting irritated at the lack of sleep, these might be the right set for you.
The big chill
For those extra ways of keeping cool, fill a hot water bottle with ice-cold water. As well as investing in a powerful fan to help you drift off, you can also place a bowl of ice cubes in front of it to achieve the cool breeze and air conditioning experience.
Target the heat zones
When choosing a pillow, think about replacing your snug, fluffy winter pillow with a firmer alternative. The head is one of the hottest areas of the body and a firm pillow will allow the heat to disperse easier. If you’re super organised, pop your pillowcase into the freezer (in a sealable plastic bag so it doesn’t get wet) just before bedtime – bliss!
Take a dip
In the same way as a hot drink before bed can work wonders, a soak in a lukewarm bath or shower, again helps the body naturally reduce in temperature.
Although the hot weather makes you feel lethargic and craving a siesta, avoid naps during the day as they will leave you feeling less tired at bedtime. The key to a great night’s sleep is keeping to a routine.
Creating the right sleep environment at this time of the year just requires a bit of careful planning and preparation, but it can be