How to sleep in a heatwave as the UK bakes in 34C heat with health warnings issued

The British summer is truly here, with searing 34C sun rays blasting the country. Sleeping can be difficult when it’s hot as the heat suffocates people’s homes. Here are a few tips for sleeping

Brits are currently roasting in the hot summer sun thanks to a heatwave sweeping across the country and will find it hard to keep themselves from baking indoors.

Health experts are warning people of the rising temperatures with baking temps exceeding 30C today.

The UK Health Safety Authority (UKHSA) has issued a level two health warning for much of southern and central England, while northern England is at level one.

Hannah Cloke, Professor of Hydrology at the University of Reading, said: “Despite the official warnings, some people still underestimate the effects of heat and are not changing their plans to take it into account.”

How do I sleep during a heat wave?

There are a number of things that can help you sleep during a heat wave, such as: B. changing the bed linen and turning down the light.

Reduce the light in your room

Thicker curtains or blinds should help darken your room, which can help you fall asleep

If you can’t afford to do a bit of extra decoration, a reliable eye mask should do the trick.

drink enough

This is one of the most important tips, because you should drink as much as possible during the day to avoid dehydration.

Water is king because many soft drinks contain caffeine that keeps you awake.

You might also want to avoid alcohol, it doesn’t help us sleep as well and can make you feel particularly bad when the weather is hot.

Avoid napping

The hot weather can feel very suffocating and as a result we might feel a bit sleepy, but we should still avoid napping.

Sleeping when it’s hot is already difficult, so avoid taking extra naps as it could make things even more difficult when you finally settle in for the night.

Change your sheets

If you haven’t already, ditch the comforter and just use the sheets instead. This still gives you coverage but without anything inside meant to keep you warm.

Keep them fresh too, there’s no point in tucking into bed when you’re feeling smothered by increasingly sweaty sheets, so change them up and enjoy the feeling of cool, clean linens.

You can even stick them in your freezer for 10 minutes before bed for extra relief.

Using a fan

Taping a fan to your face might sound like the prettiest way to sleep during a heatwave, but experts advise against it as it can blow pollen and dust in your face all night.

“Take a good look at your fan,” suggests The Sleep Advisor. “If it has collected dust on the blades, those particles will fly through the air every time you turn it on.”

Having a fan on all night could also dry out your skin and nasal passages, meaning you’ll wake up feeling congested as your body produces more mucus to replace it.

Stick to a routine

Even if the hot weather throws you off balance, try to go to bed at the same time. Habits are important for sleep and when it’s hot it’s even more important to maintain them.

Keep your bed as a bed

It may seem strange, but only use your bed for sleeping. The idea here is to accustom your mind to the idea that your bed’s main purpose is to sleep, so avoid doing other things in it.

Diet guru Dr. Michael Mosley said: “The advice is broadly the 15 minute rule. If you’re still awake after 15 minutes, get up and do something boring until you feel sleepy, then go back to bed. The rule is to associate the bed with sleep and sex and nothing else. No Twitter, no TV, nothing else.”

Decide whether to open your windows

Not everyone should open their windows to stay cool, and it can depend on which direction your bedroom faces.

Adam Pawson, Head of Digital at SafeStyle, says: “Deciding whether to open your windows or keep them closed depends on their position.

“If your windows face south, it’s best to close your curtains or blinds, or set the window to the night vent position to let in some air.

“If your windows face north, it’s wise to keep them closed to avoid hot air getting in.”