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The Sun
09-07-2025
- Health
- The Sun
Top 8 hacks to help you sleep peacefully during hot weather — and why you should never take a cold shower
AS the UK swelters through one of the hottest starts to summer on record, with highs of 34°C scorching parts of England, many of us are finding it impossible to get a good night's sleep. And while a freezing cold shower might sound like the ultimate relief, sleep experts are warning that it could be doing you more harm than good. 2 Dr Sophie Bostock, a leading sleep specialist, explained the key to nodding off and staying asleep is by managing your body temperature. Appearing on ITV's This Morning, she said: 'Our core temperature naturally drops in the evening, and that dip is what helps trigger sleep. 'But when the air around us is too warm, the body struggles to release heat, making it much harder to drift off. "And even once we're asleep, it tends to be lighter and less refreshing.' She adds that hot nights not only reduce deep sleep, which restores the body, but also cut into REM sleep — the stage essential for processing emotions and memories. 'That's why you often wake up feeling groggy, grumpy, and like you've barely slept.' 1. The "ideal" sleep temperature The ideal temperature for sleep, she says, is somewhere between 15°C and 20°C — just cooler than a typical room. But staying in that range during a heatwave takes a bit of strategy. Older adults and those going through menopause are especially vulnerable to sleep disruption during hot weather. Five ways to keep babies cool in the heat "As we age, the body becomes less efficient at regulating temperature,' says Dr Bostock. 'And anyone experiencing hot flushes or night sweats is likely to find them worse during extreme heat.' Research also suggests that people with sleep apnoea may experience more severe symptoms in hot conditions. 2. Increase airflow To make your bedroom more bearable, airflow is crucial. The expert added: "The goal is to create a breeze. 'If you can, sleep downstairs — heat rises, so ground floor rooms tend to stay cooler. "Keep curtains or blinds closed during the day to block out sunlight, and open windows in the evening to let cooler air in.' 3. Stay hydrated Staying hydrated is also key: 'We cool ourselves through sweating, so drink regularly throughout the day to support that process." 4. No cold showers But whatever you do, avoid plunging into icy water before bed the Doctor said: 'A cold shower gives your body a shock. "Your blood vessels constrict, trapping heat inside instead of releasing it. 'A lukewarm shower is much better. It encourages blood flow to the skin, and as you step out and evaporate, it helps you cool down naturally.' 5. Swap your bedding Swapping out your bedding can also help; ditch heavy duvets and opt for light sheets made from breathable, natural fibres like cotton or linen. 'Separate covers also help regulate individual temperatures if you share a bed,' she adds. 6. Try a homemade air-con unit For extra relief, try using a fan alongside a bowl of ice water to circulate cooler air around the room. Cooling mattress toppers and gel pillow inserts can also make a noticeable difference. How to keep cool in hot weather Most of us welcome hot weather, but when it's too hot, there are health risks. Here are three ways to keep cool according to the NHS... Keep out of the heat if you can. If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter. Cool yourself down. Have cold food and drinks, avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes. Keep your living space cool. Close windows during the day and open them at night when the temperature outside has gone down. Electric fans can help if the temperature is below 35 degrees. Check the temperature of rooms, especially where people at higher risk live and sleep. 'They're designed to absorb heat and prevent it building up around your body.' 7. Chill your forehead A lesser-known trick is cooling the forehead. 'There's early research suggesting that applying coolness to the forehead can reduce brain activity, helping you wind down,' says Dr Bostock. A chilled eye mask or a cold flannel can be surprisingly effective. 8. Descend into darkness And don't forget light. 'To naturally produce melatonin — the hormone that makes us sleepy — you need darkness,' she says. 'Use an eye mask, especially if you're trying to nap during the day.' What about taking naps? Speaking of naps, a short daytime rest can help if you're feeling wiped out — but keep it brief. 'A 20 to 30-minute nap can be refreshing,' she advises. 'Any longer and you risk making it harder to sleep at night.' Above all, try to stay calm if you're struggling to fall asleep. Stressing about it only makes it more difficult. Focus on relaxing your body, keeping cool, and setting the right environment to support your natural sleep cycle. 2
Daily Mail
04-07-2025
- Health
- Daily Mail
This simple morning habit could be harming your sleep; an expert reveals what you should never do to your bed in the summer
We're constantly hearing about the importance of a good evening routine to aid sleep: switching devices off well before bed, cooling your room down to a cave-like temperature, spending the last few minutes before bed on a relaxing activity and so on. However, what you've probably thought about less often about is how your morning routine could impact your sleep. Dr Seeta Shah, an expert from Panda London, says 'As a sleep specialist, I often remind people that what you do after waking can have just as much impact on sleep health as what you do before bed.' One of the most surprising habits Dr Shah wants to see abandoned is people making their beds straight away after getting up, especially in the summer months. You might think it's a sign of virtue to tidy up your bedding the minute you spring out of bed, but apparently that's not the case. 'Over the course of the night, your body naturally releases heat, sweat, and microscopic skin particles into your bedding. In summer, when temperatures are higher and humidity is often elevated, this effect is intensified,' explains Dr Shah. 'By making your bed immediately after rising, you're effectively sealing in all that moisture and warmth, right into the mattress and sheets. From a physiological perspective, this creates a microclimate under the covers that is both warm and damp; ideal conditions for microbial and allergen growth, especially fungi and dust mites.' The idea of your bed becoming a breeding ground for all sorts of bacteria is bad enough in itself, but this could then result in a poorer night's sleep, particularly if you already suffer from any kind of respiratory problems or allergies. 'Dust mites are microscopic creatures that feed on dead skin cells and flourish in humid environments,' says Dr Shah. 'They don't bite, but their presence (and droppings) can significantly affect those with asthma, eczema, or allergies.' To help stop them from multiplying, Dr Shah recommends waiting 30 to 60 minutes before making your bed in the morning. 'By leaving your bed unmade, with the duvet pulled back, you allow air and natural light to dry out the bed's surface, disrupting the moist environment mites rely on,' she says. There are things you can do to aid this process too. 'If possible, open the windows to allow ventilation' recommends Dr Shah. 'A cool breeze and daylight are both excellent at reducing indoor humidity.' You should also aim to 'use breathable, summer-appropriate bedding such as cotton or linen, and wash your sheets at least once a week in summer to keep your sleep surface clean and fresh.' 'Letting your bed breathe is not just a cleanliness tip, it's a scientifically sound approach to better sleep hygiene in the summer months,' says Dr Shah. 'A neatly made bed is lovely, but a healthy bed is far better.'
