The UK is faced with the possibility of record-high temperatures this week as forecasters predict it could go above 40C for the first time.
A rare extreme heat warning has been issued for Monday and Tuesday for parts of the country - including Greater Manchester - with the Met Office alling it 'a very serious situation'.
The UK Health Security Agency has increased its heat health warning from level three to level four – a “national emergency”.
Level four is reached “when a heatwave is so severe and/or prolonged that its effects extend outside the health and social care system… At this level, illness and death may occur among the fit and healthy, and not just in high-risk groups,” it said.
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With such extreme daytime temperatures, it means getting some sleep in the evening can be a bit of a challenge.
Dr Lindsay Browning, psychologist and sleep expert at And So To Bed, said: “As we fall asleep our body temperature naturally drops. When the room is too hot, or your covers are too thick, you can struggle to reduce your body temperature, which makes falling asleep much harder.”
Here are nine tips from Dr Browning to help you get to sleep during the heatwave.
1. Stick to natural fibres
If you want to stay cool at night you should stick to natural fibres such as cotton. Cotton pyjamas are great for the heat because they can help to wick away moisture- such as sweat- this helps lower your temperature because the vapour is free to transfer through the fibre, lowering the humidity between the fabric and the body, which provides you with a cool feeling.
Sleeping naked can help you keep cool - but only if your bedsheets are made of natural, rather than man made, fibres. For example, polyester fabrics do not absorb sweat, which can make for a moist and clammy uncomfortable night.
2. Keep the room dark during the day
Keeping the curtains shut during the day will stop the sun from heating up the room. The sun beaming on the windows creates a greenhouse effect so keeping them closed means that when bedtime comes around the room is a lot cooler than what it would be otherwise.
3. Frozen water bottle in front of your fan
To make a fan more effective when it's really hot, put a large bottle of water (1.5l or 2l plastic bottle) in the freezer until completely frozen. When bedtime rolls around, place the frozen water bottle in front of the fan. This will cool the air the fan is blowing, making the room more comfortable during those unbearably hot nights.
4. Keep windows in the day
Generally, when it is really hot outside it is a good idea to keep windows closed during the daytime, as you don’t want the hot external air to come into the house warming it up. However, after the sun goes down, the outside air will start to cool down.
At this point, it is a great idea to open the windows to let in a breeze of cool external air into the bedroom, helping cool the room and to provide needed air circulation.
5. Use a water spray
If you have a clean water spray gun or mister (like the kind you use to spray plants or when ironing), you could gently spray your covers, mattress and pillow with a light mist of water. This will help keep your covers cool.
You could also keep the spray by your bed and use it as a cooling spray for your face, neck and wrists during the night when you get too hot. Don’t forget to stay internally hydrated too by drinking plenty of water and keeping a cool bottle of water by the bed.
6. Take a cool shower
Right before you both go to bed, reduce your body temperature by having a cool shower. Your body temperature needs to drop when you go to sleep, giving it a helping hand by cooling off in a cool shower should help you get to sleep faster.
Note, the shower should be cool or lukewarm. If it is too cold you might wake yourself up, and if too hot you might struggle to cool down in time to sleep.
7. Ditch your duvet
If you are someone that needs to sleep under the covers at night, instead of your duvet (no matter how low the tog) opt for a straight cotton bedsheet or quilt cotton cover instead - and if there are two of you, have one each. This will ensure moisture wicks away from each individual and bed-sharers don’t end up sticking to each other.
If you can bear it, sleep with your feet outside of the covers as well. We lose heat from our head and feet, by covering them you are trapping the heat. Set those toes free and feel cooler as a result.
8. Sleep alone
If the heat is really too much you may have to sleep a part. The good news is that heat rises, so the person banished to the sofa for the sweaty evening is likely to have a cooler night’s sleep.
If your sofa is made of a synthetic material like velvet or a heavy material like leather, make sure you put a cotton sheet over to protect the surface from sweat and to ensure you are as cool as possible.
If you both want to sleep downstairs due to it being cooler, take it in turns with or invest in a blow up bed and decide who gets to sleep on that and who gets the sofa.
9. Freeze hot water bottles
Prep your bed with frozen hot water bottles. About 10 minutes before you plan to go to bed, or while you brush your teeth and take your cold shower, place the frozen hot water bottles in your bed. This will cool your sheets and covers, make sure you remove them from the bed before sleeping as bare skin contact with the hot water bottles while frozen could cause ice burn. Don't reuse these hot water bottles for hot water after freezing as the material may have been compromised.
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