HOW to sleep can be a question many of us ask. This can be caused by hot weather, drinking coffee before bed or stress among other factors. Try these five expert-recommended ways of sleeping to get a better night’s shut-eye and avoid insomnia.
How to sleep could be made possible through ensuring air circulates around the bedroom, said a sleep expert.
Lisa Artis, writing for The Sleep Council, recommended several tips for getting to sleep in soaring temperatures.
“Hot weather can be a nuisance when it comes to bedtime,” she said.
“Temperature has a big impact on the quality of sleep. Ideally bedrooms should be around 16 - 18 degrees but, if at night-time, temperatures remain higher, it can be difficult to achieve that.”
With temperatures tonight expected to hover around 17 - 22 degrees tonight in the south of the UK, according to the Met Office, it may be worth taking steps to get a good night’s sleep.
Try these five methods for sleeping in hot weather.
Keep air circulating
The Sleep Council recommended opening windows and doors to “create a draught”.
This could help air to circulate creating a cooling effect in the bedroom.
No duvet
If you struggle to sleep in hot weather, now may be the time to abandon the duvet entirely.
“Get rid of the duvet and blankets,” advised The Sleep Council, “just use a cotton sheet”.
Additionally, they added a duvet could be used if it had a “low tog rating”.
Pre-bedtime bathing
It may help to have a cool shower or bath before bedtime.
This will help “lower your core body temperature,” they said which could help with more sleep.
The NHS added online having cool baths or “splashing yourself with cool water”, could also help.
Avoid caffeine
Having coffee or other caffeine-laden snacks could contribute to problems sleeping.
“They can all make you feel hot and steamy in the middle of the night through dehydration or over-active digestion,” said The Sleep Council.
This effect may also be produced by drinking alcohol or having a big meal, added The Sleep Council.
Cool the pillowcase
Placing this item of bedding in the fridge before bedtime could also help with sleep.
In a separate post, The Sleep Council advised: “Don’t be a hothead. Put your pillow case in the fridge before bedtime.”
Adults need around eight hours sleep a night, according to the NHS.
Failing to get this amount could result in insomnia, which is where someone suffers from an inability to get to sleep.
Symptoms of insomnia include waking up during the night, lying awake at night, and still feeling tired after waking up.
https://www.express.co.uk/life-style/health/989169/how-to-get-to-sleep-better-weather-hot-insomnia-heatwave
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