Recently, the UK has been experiencing record breaking high temperatures, and for the first time ever, the thermometer has shot up to record a record high of 40.3 degrees Celsius in Conningsby – certainly an uncomfortable temperature by day, and with the nights being hot too, it can make getting to sleep and being comfortable at night a very difficult task indeed.
One of the problems that we have in this country is that when it comes to heat, not only are we not used to it, but our buildings are built to protect us from the cold. Our homes and businesses are all built to be well insulated and trap as much heat inside as possible, meaning that when the outside temperatures increase, our homes can get very hot indeed.
In many countries that have high summer temperatures, air conditioning is a common feature of the homes there, but this is not the case in the UK – meaning that whenever we have a spell of hot weather, fans and portable air conditioning units sell out very quickly!
If you are one of many that didn’t get to the shops in time for a fan and are struggling with hot summer nights, here are a few ideas that could help you to sleep better…
Use a Hot Water Bottle – Not full of hot water, but full of ice cold water – using this will really help you to cool down, place it on your back before going to bed so that you can enjoy a restful night of sleep.
Make your Bedroom Relaxing – Something that can stop you sleeping is the worry about not sleeping – and this isn’t helped by a cluttered room. Have a good tidy up and sort out any clutter – if you want better storage in your bedroom, you can have a look at something like these Lamco bespoke fitted wardrobes so that you can have a more organised and tranquil space.
Cool the Sheets – The sheets in your bed can be made cooler by putting them in the fridge for a few hours beforehand – this will give you a lovely cool surface to sleep on so you should be able to get to sleep much more easily.
Keeping your body cool before bed
Staying comfortable through a hot evening makes it much easier to drop off at night. Cold drinks help. Keep a jug of fruit-infused water in the fridge for a few hours, or blend drinks with ice. Iced teas are a good choice in the evening, but avoid caffeinated iced coffee late on, as it can keep you awake.
Fans move air around a bedroom but are not always effective on the hottest nights. If heat regularly stops you sleeping, an air conditioning unit in the bedroom can keep the room cool all night and can also filter the air you breathe.
During the day, avoid overheating in the first place. When the sun is beating down, take regular breaks in the shade so your body has time to cool, and keep drinking water. Going to bed already hot and dehydrated makes a warm night feel even longer.
Air conditioning for cooler nights
For homes that regularly overheat in summer, air conditioning is one of the most effective ways to keep bedrooms cool enough for proper sleep. A cool room makes it much easier to drop off and stay asleep, which means fewer days spent overtired and struggling to concentrate at work. Children are affected too, and a lack of sleep can take a toll on their health.
Many households try to cope by running fans in every room, which can push energy bills up considerably during a heatwave. Modern air conditioning units are often designed to be energy efficient, so they can cool a whole house while using less energy than a collection of fans running day and night, which is better for the environment as well.
There is also the comfort of coming home after a hot day to a house that is not stuffy, which makes cooking, chores and winding down before bed far less of a struggle.
Cooling the room and your body before bed
A few simple tricks make a hot bedroom more bearable. Keep curtains and blinds closed during the day to stop the sun warming the room. Place a bowl of ice in front of a fan and the air it blows will feel noticeably cooler as the ice melts. Since hot air rises, sleeping downstairs can also help on the worst nights.
Bedding and nightwear should be light. Cotton is a good choice because it is absorbent and breathable, and pale colours reflect heat better than dark ones.
Your own habits matter too. Large meals raise body heat as they are digested, so eat smaller amounts more often during a heatwave. Drink water regularly through the day to avoid dehydration, which can lead to heat exhaustion. Before bed, run cold water over the insides of your wrists or your feet. It cools you quickly and can help you fall asleep sooner.
