Temperatures are high in some parts of the UK and many of us are experiencing the sleepless nights extreme heat can bring. To help, the experts at Mattress Online have put together seven unique tips to help you sleep better during a heatwave - with one 50p trick that anyone can do.
Steve Adams, CEO at Mattress Online said: “Heat can not only affect the amount of sleep we get, but also the quality of our sleep, so it’s important to consider ways we can combat this when temperatures begin to rise. Hot weather can also cause a minefield of germs lurking in your bedding, since you sweat a lot more on summer nights. This results in a build-up of bacteria and skin cells, plus all the other germs which get into your bed, like dust mites, pollen and pet hair.
During the summer months, change your sheets twice a week to avoid getting into a dirty and potentially damp bed at night. Always wash your bedding at 60°C or higher, as this is the temperature which kills bacteria.”
Seven hacks to sleep better in a heatwave
Keep a 50p spray bottle of water next to your bed
A small water-filled bottle of water can be the perfect solution for a humid night in bed. Keep a spray bottle next to your bed for fast, refreshing relief whenever you feel too hot - a couple of sprays across your face, or even on your pillow, should do the trick. You can purchase a spray bottle for 50p in most bargain stores, then fill it up with water and keep in the fridge before bed for an extra cooling effect.
Close the curtains but open your windows
On a morning, avoid opening your bedroom curtains if you know it’s going to be a sweltering day ahead. The curtains will act as a barrier, preventing the hot sun from shining in and heating up the room, and open the window to let in any chance of a breeze. This will hopefully leave your bedroom slightly cooler come bedtime.
Rub an ice cube across your wrists
Forget your forehead – stay cool by rubbing an ice cube on your pulse points. These are the areas where your blood vessels are close enough to the skin that you can feel a pulse, including your wrists, neck, inside your elbow and at the back of your knees. Keeping your pulse points cool helps to lower your body temperature.
Put your pillowcase in the freezer
One of the strangest but most effective method of cooling your bed down is to put your pillowcase in the freezer. Simply put your pillowcase in a clean plastic bag and leave it in the freezer for 10-15 minutes. Your bed will feel instantly fresher and the cooling effect lasts long after you go to sleep. You could try this trick with your pyjamas, too.
Open your loft hatch to let heat rise
If you have a loft at home, keep the hatch open during the warmer months and let the heat rise. This can help to keep your bedroom cooler as the heat won’t stay trapped on your second or third floor and instead will rise into your loft.
Swap your sheets for bamboo bedding
Bamboo is a breathable and moisture-wicking material, making it one of the best options if you sweat a lot during sleep. Bamboo fabrics are also naturally hypoallergenic, which can help reduce allergy symptoms that normally come hand in hand with hot weather. Avoid cotton bedding at all costs, as it’s not moisture-wicking and can make you feel sweatier.
Take your duvet out of the cover
As a free alternative, you could take your duvet out and simply sleep with the cover. It’s the next best thing to buying a summer tog duvet or brand-new bedding.
