10 tips to help you get a good night’s sleep on hot nights
Many of us spend most of the year longing for warm summer days, however, when it comes to sleep, the hotter months can mean restless nights.
The heat and humidity during a hot spell can leave you tossing and turning in bed, as the sweltering temperatures make it too uncomfortable to relax and drift off to sleep.
If you’re struggling to fall asleep during the warmer evenings, try not to worry as this can just exacerbate the problem, or better yet, buy a new mattress which you can find at Haute Home LA.
Instead, try these 10 tips from Dr Nerina Ramlakhan, a physiologist and sleep expert with over 25 years’ experience of understanding best practices associated with improved sleep and wellness, to get a good night’s sleep and wake up ready for the day ahead.
1) Don’t nap
Hot weather can make you feel sleepier, because you are using your energy to regulate your temperature. As tempting as it may be, don’t take a nap! Save all your sleepiness for at night.
2) Stick to your routine
Try and keep to your usual routines and bedtime. Changing habits can disrupt your sleep, so do everything you would usually do before going to bed.
3) Keep your bedroom cool
A great way to beat the hot night’s is to make your bedroom as cool as possible. Draw the curtains during the day and open your windows at night. The cool air will leave you feeling less agitated, making it easier to drop off to sleep.
4) Change your bedding
Make sure your pyjamas and bed linen are made from cotton, a lightweight and breathable fabric which promotes air flow. When temperatures soar, try popping your sheets and pillowcases into bags and putting them in a fridge before bedtime.
5) Have a cool shower or bath before bed
Getting your hair or head wet can help reduce your core body temperature. But make sure the water isn’t too cold as this this can have the adverse effect, and actually leave you feeling more awake.
6) Invest in a hot water bottle (yes, really!)
Fill your hot water bottle with it with ice cold water, or even pop it in the freezer for sweet heat relief.
7) Exercise during the day
The light evenings and warm weather leave you with no excuse to miss that evening run or bike ride. Tire yourself out more during the day, and you will sleep better at night.
8) Hydration is key
Aim to drink around 2L of water a day and minimise caffeinated drinks. Both strategies will improve the depth and quality of sleep.
9) Reduce alcohol intake
Alcohol is a sedative so it can sometimes be used to ease into sleep, however it is not conducive with deep, restorative REM sleep (which you need for learning and concentration), and it tends to damage the sleep you do get. Alcohol also raises your core body temperature, so it could contribute to spikes in temperature and night sweats.
10) Try a traditional herbal remedy
Valerian root has been used for centuries as a herbal remedy to improve sleep, enabling the body and mind to relax in the lead up to bedtime.
Research shows that valerian can help people reduce stress, fall asleep more quickly and improve the quality of sleep. Valerian is what’s known as an anxiolytic – it has calming, relaxing, stress-relieving properties.
By increasing calming chemicals in the brain, valerian functions as a natural sedative, enhancing sleep drive without causing drowsiness the next day.
Kalms Night One-A-Night is a traditional herbal medicinal product containing valerian root. It is used for the temporary relief of sleep disturbances. Available to buy instore and online at supermarkets and pharmacies nationwide and online retailers such as Amazon or directly from kalmsrange.co.uk.
Photo by Giorgio Trovato