Sleep expert's top tips to beat the heat at night

On a hot summer's day, most of us revel in bright sunshine.

But by night, the intense heat can become unbearable.

Experts warn sleeping in temperatures above 24°C causes people to wake up during the night or endure light or fragmented sleep.

Dr Nerina Ramlakhan, a physiologist and sleep therapist, said: 'We all love summer and the long evenings, but the increased temperatures can make it harder to sleep well, which can have a detrimental effect on our health, relationships and work.

She added: 'A good night's sleep is important in order to process information throughout the day as well as to repair and rebalance the body physically and mentally. 

Ideally, in order for us to sleep well, there needs to be a fractional temperature difference between our body and our brain – a warm body and a cool head.'

From washing feet in cold water to avoiding coffee and curry before bed, here she shares her tips for beating the heat...

MAKE YOUR OWN AIR CONDITIONING UNIT 

While installing air conditioning in your home comes at great cost, there are ways of improvising.

It sounds far-fetched, but creating your own air conditioning can be simple. 

All you need for this is a fan and a tray of ice.

Simply place a fan next to your bed and have it blowing the air over a tray of ice - this will cool the room down as the ice melts. 

Do it 20 minutes before you go to bed for the best results.

ARM YOURSELF WITH A SPRAY BOTTLE OF WATER

We all use them to water the plants, but a spray bottle can come in handy as the temperatures creep up and bed time becomes unbearably warm. 

Fill the bottle and put it next to your bed, ready to mist your face when you get too warm.

It works wonders and provides instant relief. 

FREEZE YOUR PILLOW CASE

Before heading to bed, pop your pillow case in the freezer.

You heard right... a cool pillow will help you reduce your body temperature and make you more comfortable. 

Place your pillow case in the freezer before getting into bed. 

This will keep your head nice and cool and reduce your body temperature so you’re more comfortable. 
GO TO BED IN DAMP PJs OR CHILL A FLANNEL

Simply dampen your pyjamas or a pair of socks in cold water, and wear it to bed.

Don't forget to sleep on a towel though, to absorb any excess water. 

If wet clothes make you feel uncomfortable, you can always chill a flannel.

Just run it under cold water and place it in the fridge for an hour or so before bed and lay it across your forehead when you go to sleep. 

 Just like you would use a hot water bottle on a cold night, this is an easy way to cool down as you drift off on a warm night. 

STOP YOUR BEDROOM OVER-HEATING 

Keep curtains and blinds closed if your room gets hot. 

Trying to sleep in a stuffy bedroom can verge on impossible and we have all had nights where the warm weather causes us to toss, turn and kick off the duvet. 

If you've heard the weather is going to be warm close your blinds or curtains in the afternoon, or before you go to work. 

This will be particularly beneficial if you have a large window or the sun shines into your bedroom in the afternoon and early evening.

WASH YOUR FEET WITH COLD WATER 

When our core temperature is warmer - such as in summer or in bed at night - our body allows more blood to flow down to our feet than it does when its colder. 

This increase in blood flow leads to our feet feeling warmer. 

Washing them in cold water before bed will cool them down and reduce your core body temperature, making us more comfortable.

USE LIGHT BED SHEETS AND A SUMMER DUVET 

It may sound obvious but many of us are guilty of not making this simple change. 

Use light bed sheets with regards to both colour and material, so those black ones can be returned to the cupboard. 

For duvets we recommend a 4.5 tog quilt for warmer nights, and on extremely warm nights, replace the duvet completely with a thin bed sheet.

INVEST IN A NEW MATTRESS 

Unlike your duvet, you don't require a summer and winter mattress, which is good news as this would be costly. 

However, if your mattress is old, it may not have the innovative features found in newer models, including materials that will help regulate your body temperature - whether you're too hot or too cold. 

Try a Geltex mattress from Silentnight, with an innovative combination of elastic gel and air-permeable foam it offers unparalleled breathability to prevent the body from overheating.

AVOID 'HOT' FOOD AND DRINKS AND STAY HYDRATED

In the hour before you go to sleep avoid certain foods and liquids that warm us up. 

This includes spicy and rich foods, caffeinated drinks, alcohol, sugary snacks. 

Try cooling foods instead such as cucumber, watermelon, cold milk.

Finally, it is essential to stay well hydrated during the day and most importantly, don't fret too much if you can't sleep. 

Use the time to rest and think positive thoughts, then you will be extra productive the day after. 

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