How to sleep: Five expert tips for getting to sleep during the heatwave

As summer roars on, the UK finds itself plunged into the middle of an intense heatwave. For the second time ever, meteorologists recorded temperatures of more than 100F in the UK yesterday. As glorious as the weather may be during the day, the heat could pose numerous problems at night, in particular, with sleep. Over 52 per cent of Britons cite the temperature as the main reason why they suffer from summer insomnia. The difficulty getting to sleep in summer and with the heat this week being inescapable what are the best ways to sleeping in the heat?

A comfortable body temperature is a huge factor in getting a good night’s sleep

Sleep and wellness expert Erin Berman

Sleep and wellness expert Erin Berman said: “A comfortable body temperature is a huge factor in getting a good night’s sleep.

“It is connected to our circadian rhythm, the natural sleep-wake cycle that automatically tells you when to go to sleep and when to wake up.

“Maintaining a low body temperature at night helps the length and efficiency of sleep and with a heat wave, Britons are gearing up for some restless nights while they try to keep cool.”

Berman’s top tips for sleeping in the heat:

Decide what to wear

Invest in some good cotton pyjamas which will allow your skin to breathe and keep you cool throughout the night.

Or why not go commando? When you sleep naked it’s easier for your body to naturally stay cool and prevents possible irritation from nightwear.

DIY ice pack

It might be normal to sleep with a hot water bottle at the foot on your bed in the winter months but why not make the summer version?

Put some rice in a sock and tie it up tightly and and pop in the freezer all day. At night, put it at theft of your bed and it will keep you feeling cool and refreshed throughout the night.

Rinse your wrists

It may sound silly, but running cold water over your hands, wrists, and feet can lead to a cooler body temperature.

This is a healthy, easy way to alter your body just enough so that your can truly enjoy the start of your sleep.

Simon Manthorpe, CEO of Eos Scientific said: “The British public is simply not getting enough quality sleep and it’s easy to see why.

“Research shows that searches using the term “sleep aid” have increased exponentially over the past decade and with research showing that over quarter of Brits rank getting enough sleep as their greatest health ambition, it’s no surprise that the market for sleepy teas, better mattresses, meditation apps and are have grown to meet this demand.

“CBD oil is a fairly new addition to this market and yet the preliminary research has shown it is incredibly effective at promoting better sleep.

“With so many millions of Britons struggling to get good quality sleep, CBD oil looks to be ideal for anybody who does not want to resort to prescription sleep medication.”

In a 2019 study at the US National Library of Medicine National Institutes of Health, CBD was examined and looked at it’s effectiveness in anxiety and sleep.

The study noted that anxiety decreased within the first month and remained decreased during the study. Sleep scores were improved within the first month but did fluctuate over time. 

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