This July, for the first time on record in the UK, temperatures exceeded an astonishing 40°C which meant a few restless nights’ sleep for many of us. It is advised by the National Sleep Foundation that the average healthy adult needs between 7-9 hours sleep a night which isn’t always easy to adhere to when temperatures are soaring.
Trying to get some shut-eye in an overheated room can prove difficult with hot weather affecting many people’s ability to fall asleep, so we’ve put together a helpful guide on how best to keep cool in the bedroom during the summer months.
It is a common misconception that leaving windows open on a hot day helps to cool a room, but this isn’t always the case. It is recommended to keep windows, blinds and curtains closed to block out the sun. An open window also allows warm air to enter and circulate a room which in effect can make the room feel even warmer.
NHS guidelines recommend we drink 6-8 glasses of water a day. The benefits of following this advice can help with weight loss, help keep the skin hydrated, reduce severity of headaches, and prevent and relieve constipation.
When temperatures are high, we’re likely to sweat more and drinking water is helpful for replenishing the fluids lost. Not drinking enough water can lead to dehydration, and when combined with hot temperatures, this can lead to serious health problems.
Many of us are prone to an afternoon nap on a tiring day, and although napping does have its benefits like making you more alert, lifting your mood, and improving job performance, it’s best to avoid a sunshine siesta when temperatures are soaring. Napping during the day can ultimately prevent you from getting to sleep easily come bedtime
The bedding you use can have a considerable impact on the quality of your sleep, especially on a night when temperatures are higher than average. Soft to touch and with more breathability than synthetic options, natural materials such as cotton and linen are recommended in aiding sleep in the summer.
This is something most of us are already prone to doing, but it helps to get in to the habit of turning that pillow over in the night when it feels like it’s getting too toasty. It’s also recommended to opt for a lighter, less dense pillow during the summer as a heavy, fluffy pillow can prevent heat from escaping from your head.
To help with transitional weather throughout the year, there are specially-designed all-seasons duvets which are engineered to keep you both warm in the winter and cool in the summer. Consisting of two duvets that are linked together to create a superior tog rating, the lighter duvet can be used alone as a light, airy option during hot spells.
You can take a look here at our very own all-seasons duvet.
As bizarre as this unorthodox method sounds, a cost-effective way to keep cool that works surprisingly well is to freeze your bedding before settling in for the evening. Popping your bed sheet in to a resealable bag and in the freezer for a short time will ensure it is nice and cool before you’re ready to turn in for the night.
A blessing in the winter months, a hot water bottle can come in just as handy during the warm weather too. Filling the bottle with ice cold water and placing it in the freezer for a good ten minutes, will make it perfect for cooling the covers before hitting the hay.
An obvious investment for the summer months is an electric powered fan. Positioned at the end of the bed or on a bedside table, a fan is a sure-fire way to help keep cool during the night. An additional handy trick is to position the fan just behind a tray of ice and a little water. As the ice melts, the iced air above is blown by the fan to help regulate a cooler breeze. Many also find the white noise generated by a whirring fan an effective, soothing sleep aid.
It’s a well-known fact that heat rises, so temperatures in the bedroom can become particularly unbearable in the summer heat. That’s why, on a really hot night, it may be worth making temporary arrangements downstairs in the home. Air beds and foam mattresses are great for setting up makeshift sleeping spaces and if that isn’t an option, the sofa works just as well too!
As well as all of the above, it’s important to have a suitable wind-down routine before bed. A busy mind or stressful mentality can contribute to a restless sleep of an evening, particularly in warm weather. This is why it’s important to create a luxurious, comforting bedroom space that will help calm and relax you before you are ready for sleep.
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