Getting a great night time’s sleep might be troublesome for some at the very best of instances, with it made more durable by rising temperatures.
Without the correct quantity of sleep we will wrestle to hold out our day by day routines and even increase our threat of different well being circumstances if it continues for a protracted time frame.
With this in thoughts, a sleep skilled spoke completely with Express.co.uk about methods to sleep nicely within the warmth.
Alison Jones, from mattress suppliers Sealy, suggested adopting a selected place at night time.
“Those that usually sleep lying flat should try sleeping on one side when the weather is warm, as this position exposes more of your body to the air,” she stated.
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“This means heat from the body can escape more easily which, in turn, regulates body temperature to a more normal level.”
She shared other ways to manage the heat at night.
Ms Jones, stated: “The secret behind regulating body heat is keeping your body warm but hitting core pulse points such as your head, neck, wrists, and feet.
“By keeping those key areas cooler, and away from the heat of the covers, it will help to lower core temperature.
“Running cold water or resting a cold wet flannel on these pressure areas will rapidly reduce body heat by effectively cooling the blood circulating around your body – helping you to feel cooler, faster.”
“As we approach summer, it may be time to invest in some lighter bedsheets to help keep you cool,” she stated.
“By ditching your satin, brushed cotton or synthetic bedsheets for something more lightweight and breathable, such as cotton or linen, it will reduce the temperature in bed, helping you to get a quality night’s sleep.
“If you’re looking for something a bit different, plant-based fabrics, such as rayon from bamboo, also help to keep your skin cool. For an extra-luxurious feel, opt for Egyptian cotton as it is especially light-weight and breathable.
“The colours of your bedding can also have an impact on temperatures, with pale colours coming out on top, like light blues and pinks, due to them being lighter in weight than dark colours.”
She defined: “Your bed can play a major role in how comfortable you feel during the night, as well as the temperature in the bed itself.
“Mattresses made with thick foams tend to absorb and trap body heat, causing you to feel excessively warm.”
“When the heat feels unbearable it is understandable our first port of call is usually to remove layers that feel like they could only be making us hotter,” she stated.
“However, sleeping naked is not the answer, as sweat can stick to your skin, making you feel uncomfortable and clammy.
“Lightweight, loose-fitting, wide leg pyjamas or a nightie will help to combat sweat, ultimately leaving you cooler and drier throughout the night.”
Ms Jones stated: “Water is an essential nutrient for the human body, and during the summer months staying hydrated is key.
“Not only does staying properly hydrated help to lubricate the joints and cushion sensitive tissues throughout the night – it can also help you attain the drop in core body temperature that helps induce sleepiness.”
She added: “Staying active is a proven way to improve sleep quality, no matter the time of year.
“I recommend avoiding evening workouts and raising your core temperature in the run up to bedtime – instead opting for an early morning workout when temperatures are set to be cooler compared to midday.”
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