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Tuesday, 21 June 2022

Hot weather: Some tips on how to sleep in the heat

Hot weather: How to sleep in the heat
When the temperatures are high many of us struggle with the challenge of getting a good night's sleep. However, there are things you can do to try and beat the heat.

1. No napping
Hot weather can make us feel a bit lethargic during the day. That's because we are using more energy to regulate our internal temperature. If your sleep is disturbed at night, try to avoid napping during the day. When it's hot, sleepiness can be precious - save it for bedtime.

2. Keep to routines
Hot weather can encourage you to change your habits. Don't, because that can disrupt sleep. Try to keep to your usual bedtime and routines. Do the things you normally do before bed.

3. Remember the basics
Take steps to make sure your bedroom is as cool as it can be at night. During the day, draw the curtains or blinds to keep the sun out. Make sure you close the windows on the sunny side of your home, to keep hot air out. Open all the windows before you go to bed, to get a through breeze.

4. Use thin sheets
Reduce your bedding but keep covers handy. Thin cotton sheets will absorb sweat. However hot it is in your bedroom, your body temperature will fall during the night - that's why we sometimes wake up feeling cold.

5. Chill your socks
Using even a small fan can be sensible in hot weather, especially when it's humid. It encourages the evaporation of sweat and makes it easier for your body to regulate your internal temperature. If you don't have a fan, try filling your hot water bottle with ice cold liquid instead. Alternatively, cool socks in the fridge and put those on. Cooling your feet lowers the overall temperature of your skin and body.

6. Stay hydrated
Drink enough water throughout the day but avoid drinking very large amounts before bed. You probably don't want to wake up thirsty - but you don't want to take an additional trip to the bathroom in the early hours either.


7. But think about what you drink
Be careful about soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake. Avoid drinking too much alcohol as well. Many people drink more when the weather is hot. Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall.

8. Stay calm
If you are struggling to sleep, get up and do something calming. Try reading, writing, or even folding your socks. Just make sure you don't play on your phone or a video game - the blue light makes us feel less sleepy and the activity is stimulating. Return to bed when you feel sleepy.

9. Think of the children
Children are usually quite robust sleepers - but they can be very sensitive to changes in family "mood" and routine. Make sure usual bedtimes and bath times don't go out of the window just because it's warm! As part of the bedtime routine, lukewarm baths are recommended by the NHS UK website. Make sure they aren't too cold, as that will boost circulation (your body's way of keeping warm). A baby can't let you know if they are too hot or too cold, so it is important to monitor their temperature. They will sleep best when the room temperature is kept between 16C and 20C. You could install a thermometer where the baby is sleeping.

10. Get over it
Most of us need about seven to eight hours of good-quality sleep each night to function properly. But remember that most people can function well after a night or two of disturbed sleep. Although you might yawn a little more frequently than usual, you'll probably be fine.

These tips were based on suggestions by Prof Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis, of the Sleep Council. This article was first published in July 2019.
All words above and more can be seen here


~ I hope you sleep well and wake refreshed ~

Have you any tips for sleeping in the heat?
Do please share them in the comments.

For those readers not experiencing the heat at the moment but still having problems sleeping this article may help:-
If Sometimes Sleep is Elusive - Getting Quality Rest Helps -see here

You will find a variety of articles and recipe ideas within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

35 comments:

kitty@ Kitty's Kozy Kitchen said...

Those are great tips, Jan, and I certainly need them for our brutally hot summers. Thank you for sharing!

Practical Parsimony said...

Use air conditioning to sleep in the heat. I highly recommend it.
When I was a child in the 50s, my mother got up before light and washed clothing and hung it out about sunrise. In the afternoon when the heat was brutal in Mississippi summers, she would take a nap and so would all us children. We like to sleep on the wood floor because it was cooler than sinking into a mattress. We put a sheet on the floor and put our pillow down. The wood floor that had a crawlspace underneath and shrubs all around made for a much cooler sleep.

Tom said...

...and I'm glad that we have a ceiling fan in our bedroom!

Salty Pumpkin Studio said...

Good tips
A good bedtime routine, I've been told, signals the brain it is time to relax and sleep. Make it special, nice pajamas, no TV, soothing decor.

Conniecrafter said...

I have a ceiling fan in my bedroom so that works nicely for me, I am thankful that I sleep very well most nights

J.P. Alexander said...

Buenos consejos te mando un beso.

Margaret D said...

Good advice. Fortunately we sleep in the heat of the nights when summer even when we used to go up north in winter time the temperature would often be over 20degC.

peppylady (Dora) said...

Chill sock, never heard of it.

Lorrie said...

We don't have to worry about sleeping in the heat here yet, but I hope it will come soon. We have a ceiling fan in our bedroom that really helps cool us when it's warm.

Kay said...

Yup. We do deal with sleeping in heat here in Hawaii. I read to go to sleep and we sleep with just a cotton sheet which is helpful.

Elephant's Child said...

My partner's mother used to put her children's pyjamas in the fridge for a while before they went to bed in summer. They lived in a very hot and humid climate and I am assured that it worked.

eileeninmd said...

Hello,
Great tips! I have my ceiling fan running year round.
Take care, enjoy your day!

David M. Gascoigne, said...

I have a short nap most afternoons, and across many countries of the world afternoon siesta is routine. I know I sleep well at night and I suspect most others do too. I am of the firm opinion that if your body is telling you that you need a nap, take one.

Valerie-Jael said...

I leave my window open all night. I live on the 2nd floor, so no chance of anyone sneaking in. And I just cover nyself with a linen sheet. Valerie

William Kendall said...

My apartment windows face east, so the worst summer heat in a day misses me.

Giorgio said...

I was interested in your post! In addition to hot climate, we also have a narrow temperature range. That's why at night the temperature is almost as hot as in the afternoon. I Hope this Summer will be different. As alternative, I should go to live on the Alps :-)

Great post, Jan!

pam nash said...

Excellent suggestions - and from experience, all of them work well!

Laura. M said...

Gracias. Seguimos estos consejos. Sobre todo la semana pasada que ha sido tremenda de calor. Ahora ha refrecdado bastante.
Buen martes para todos.
Un abrazo.

Divers and Sundry said...

Helpful ideas. I've been having trouble sleeping for a while anyway, so this heat just makes it harder. Keeping the room cool is key.

Debbie said...

i enjoyed reading this although i do not struggle to sleep during the summer. we keep the house quite cool with central air conditioning, that allows us to sleep well!!

DeniseinVA said...

Great tips Jan, and good reminders, thank you!

José Antonio Sánchez Rumí said...

I have read this post very carefully, we have spent a week with more than 40 degrees by day and 25 degrees minimum at night and that upsets everything.
Thank you very much friend.
Best regards

Christine said...

Good tips

Maria Rodrigues said...

Hi Jan,
Excellent tips.
Thanks for sharing.
Hugs

Sue said...

Some great tips here Jan, thanks so much! Take care and have a great week, Sue xx

kathyinozarks said...

thanks for the tips, our air conditioner broke very late afternoon yesterday-so the house got heated up very fast. thankfully I found a good repairman that fixed it this morning

Mary Kirkland said...

Very good tips.

Ananka said...

I can never really sleep in heat! Not that we get it in Scotland haha!

happyone said...

Sounds like some good tips. Don't really have the heat problem here. Nights stay cool MOST of the time.

Rose said...

This may sound crazy, but it has been the thing I resort to from childhood to adult if I can't sleep. I close my eyes and go through the states and their capitols. OR, I will take a state and city, or words like Merry Christmas, and see what words I can make from the letters in their name. Of course I do this mentally, so no way of keeping count. But it relaxes my mind. I guess focuses it on something else besides whatever is keeping me awake. I also used to like to read before going to bed.

Sami said...

Great tips Jan. I liked the one about socks in the fridge or the hot water bottle with ice water.

Miss Val's Creations said...

Fantastic tips! I now live with central air conditioning but the heat used to be a problem when I lived in a colder climate and heat waves occurred. I was a huge fan of a ceiling fan over the bed!

Snowbird said...

Good advice, especially the socks! who knew?xxx

Teresa said...

En España, Extremadura, hace mucho calor en verano y ĺas noches son calurosas, pero en casa tenemos aire acondicionado y se duerme bien. Besos.

Hilly Nicolay said...

I have learned that drinking enough is very important.
A cotton sheet helps against the heat and it sleeps wonderfully :)

All the best and many greetings from a warm Netherlands:)