We get it. By now you’re sick of sweaty nights spent tossing and turning, stressing about the lack of sleep you’re getting thanks to the melt-inducing temps. So we’ve asked sleep experts for the hacks that actually work to cool you down in a heatwave – plus the ones to avoid.
“If, like me, you don’t have air conditioning, then you have to plan carefully for a better night’s sleep during a heatwave,” says Russell Foster, professor of circadian neuroscience at the University of Oxford.
It involves a multi-pronged approach, Foster explains, making strategic moves earlier in the day, into the evening, and tweaks to both your bedroom setup and sleep hygiene routine.
Keep curtains and blinds drawn and windows closed during the day
“We keep curtains drawn and windows shut during the day,” Foster says. “Then, when it starts to cool in the evening we open the French doors at the back of the house, the front door, and windows on the upper floors. This draws-in cooler air into and then up through the house. We also avoid the sun during the day to prevent sunburn and hot and painful skin when trying to get to sleep at night.”
Sleep expert Dr Sophie Bostock suggests keeping a fan running in the bedroom during the day, with blackout blinds fitted, “to avoid a build up of heat during the day”.
‘Cold showers can spike the stress response and drive the body to promote heat generation, the reverse of what you want,’ says Dr Sophie BostockTake a lukewarm (not icy) shower before bed
Avoid ice baths or cold showers before bed, advises Bostock. “This can spike the stress response and drive the body to promote heat generation, the reverse of what you want.”
Dr Zoe Gotts, consultant clinical psychologist at The London Sleep Centre, echoes this advice. As tempting as it might be, Gotts said: “I wouldn’t recommend taking an ice-cold shower immediately before bed. Extreme cold causes your blood vessels to constrict, trapping heat in your core rather than helping you lose it. You might feel cooler for a few minutes, but it can actually make it harder for your body to regulate its temperature over the night.”
To cool your body before you even get into bed, take a lukewarm shower about 60 to 90 minutes before bed, Gotts instructs. “It sounds counterintuitive, but this helps your body lose heat more efficiently afterwards by increasing blood flow to the skin. Sleep depends on a natural drop in core body temperature, and a heatwave interferes with that process. Pre-cooling gives your body a head start, making it easier to fall asleep.”
Or soak your feet in cool water
An even more specific heatwave hack is to cool your feet rather than your whole body, according to Gotts. “Our feet contain specialised blood vessels that are very effective at releasing heat. Ten minutes with your feet in cool (but not ice-cold) water before bed can help lower your overall body temperature without the shock of a freezing shower.”
Lie with a towel soaked in warm water in bed
Sleep expert and clinical psychologist Dr Maja Schaedel, says the one tip she is relying on every night currently, is to soak a towel with warm water, wring it out slightly and then lay it over her body while in bed. “Warm water is one of the best ways to cool us down because the heat allows blood to rise to the skin’s surface. When the water on the surface of the skin evaporates, it allows your core body temperature to cool rapidly.
“It’s far more effective than using a fan alone, but using this and fan together is probably the best if you need to cool down quickly. You are then left with damp bedclothes which is another great way to keep you cool throughout the night.”
‘My top tip is actually to go to bed a little later than usual,’ says Kathryn Pinkham (Photo: Andrew Crowley)Eat dinner earlier
Digesting food generates heat, explains Gotts. “So eating a large meal late in the evening can keep your core body temperature elevated when it should be dropping. Rather than just choosing lighter foods, try eating your main meal a little earlier.”
Go to bed an hour later
Kathryn Pinkham, sleep and insomnia specialist and founder of The Insomnia Clinic, says: “My top tip is actually to go to bed a little later than usual. Many people make the mistake of heading to bed early because they know they’re likely to sleep badly. The problem is that if it’s still very warm, you’re more likely to spend time lying awake. Waiting until it’s a little cooler outside often makes it easier. Even 30 to 60 minutes can make a difference.”
Avoid watching or listening to anything stressful before bed
“Currently we don’t watch the news or any other stressful radio or TV programmes in the evenings,” Foster notes. “Activation of the stress system can increase your core body temperature. This phenomenon is called stress-induced hyperthermia.”
Ditch the night cap
“As tempting as a large relaxing iced whisky may be, the process of metabolising alcohol produces body heat, which raises your core temperature,” Foster explains. “Combined with the dehydrating effects of alcohol, this makes you much more likely to wake up sweating, restless, and uncomfortable. So, I avoid that ‘wee dram’ before bed.”
‘We have put a bowl of ice cubes in front of the fan or positioned the fan so that it draws in cooler air from outside,’ says Professor Russell Foster (Photo: LEZLI+ROSE)DIY air con
“We have a powerful fan in the bedroom that keeps the air circulating,” Foster says. “It is important to keep the door open so there is more chance for good circulation. It’s also a good idea to keep bedrooms extra clean to prevent allergens flying around that may trigger allergic reactions. If it is really warm, we have put a bowl of ice cubes in front of the fan or position the fan so that it draws in cooler air from outside. This can be quite effective, that said, I am getting a quote for installing air conditioning!”
One fan ‘hack’ Dr David Garley, sleep expert and clinic director at The Better Sleep Clinic, urges people to avoid is putting a wet towel on an electric fan. “It’s possible this might lead to some cooler air, but it is also very likely to give you an electric shock.” Read more of The i’s tried and tested fan hacks here.
Wear natural fibres to bed (and avoid sleeping naked)
“Although it may seem counterintuitive to some, wearing pyjamas made from natural fibres is a good way to deal with the heat,” says sleep expert and author Dr Neil Stanley. “Sweating is part of the body’s cooling mechanism; however, if sweat remains on the skin, as it would do if you were sleeping naked, it actually shuts down this mechanism. Natural fibres help wick moisture away from the skin.” Look to PJs made with 100 per cent cotton, bamboo or silk.
“I sleep in a very light cotton night shirt by Peter Christian,” adds Foster. “I get a size bigger than I need, which allows air to circulate. Sweat is absorbed by the cotton which is helpful, but regular washing is needed. Sometimes I’ll put my night shirt in the deep freeze for 20 minutes before bed. We also only use a cotton bed sheet and pillow cases.”
‘Everyone has to experiment with different ways to cool down and figure out what works for you,’ says Dr Kat Lederle (Photo: Petra Gatto)Don’t stress about the heat affecting your sleep
“Of course, I keep the windows closed during the day and then air the house in the evening , eat lighter food, do light exercise, and stay hydrated, etc.,” says sleep and body clock specialist Dr Kat Lederle. “But when we are in the middle of a heatwave it can sometimes be difficult to sleep well. What tends to make things worse is getting worried, imagining how tired you will feel the next day, how badly your performance will be. That leads to more tension and restlessness (tossing and turning), meaning you move around more, and so your body temperature remains high making it harder for the body and mind to settle. Accepting that you might not get the best night’s sleep, and/or that you might not perform to your normal levels can be the most helpful thing to do.”
Finally, Lederle adds that, in her experience: “There are no ‘shoulds,’ when it comes to heatwave hacks, as they can just make the sleep problem worse. Individual preference plays an important part here. Everyone has to experiment with different ways to cool down and figure out what works for you.”
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