As the UK is in the midst of a heatwave, it may be tempting to turn on an electric fan to stay cool. However, experts have warned Brits against doing so, as it could actually do more harm than good.
Martin Seeley, the CEO and sleep expert at MattressNextDay is urging people across the country to turn their electric fans off at night due to the health risks it can cause if left on overnight. Besides the cost of running such an appliance for several hours straight, Martin has revealed four additional downsides that relate o your health.
The first issue Martin says leaving a fan on for a long period of time while sleeping includes triggering allergens and asthma. "Naturally, when an electric fan is on it circulates the air around the room, however, what many people aren’t aware of is that it also circulates dust mites, spores, pollen, and other allergens," he said.
"So, if you find that you’re suffering from excessive sneezing, watery eyes, a runny nose, itchy throats and even breathing difficulties make sure that there is no dust on the blades of your electric fan. If you have the budget, it is worth upgrading to a better fan that can purify the air by reducing the pollen particles and dust mites throughout the room.
"But if this isn’t possible, regularly deep cleaning your bedroom will help alleviate your allergies." Martin also warns having an electric fan on all day can make you congested.
He added: "If you’ve ever had an electric fan on all day, you’ll be aware of how dry the air feels due to the excess wind. Naturally, over time this can dry out your nose and throat which results in your body needing to produce more mucus to stay hydrated.
"However, this can create many side effects, including a headache, stuffy nose and even a sinus headache. To stop this from happening, you should ensure that you drink at least two litres of water throughout the day.
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"If you find that this is happening, you should make sure to drink at least two litres of water throughout the day. This is also recommended for those that have suffered from a poor night’s sleep due to the heat, as even mild dehydration can cause you to feel even more drowsy and tired."
Electric fans can also lead to dry eyes and irritation. Martin says: "Dry air can also cause dry eyes, which can lead to irritation. This is even more important for those that wear contact lenses due to them increasing your likelihood of dryness and irritations.
"You can, however, get around this if you purchase a rotating electric heater as it circulates the air more." A fourth health risk is the possibility of causing a stiff neck or sore muscles.
Martin explains: "If you have any pre-existing muscle pains, perhaps from working out or from improper posture whilst working at a desk, you should refrain from directing the electric fan on this area throughout the night. This is because the concentrated cool air can make your muscles tense and cramp up, causing you even more pain.
"You may even notice that you’ve gained a stiff neck since using an electric fan so refrain from using it for a few nights to see if you spot a difference." To beat the heat at night, there are a number of cost-effective ways to create a comfortable sleeping environment without an electric fan.
Martin said: "You should keep your bedroom between 16 to 18C. You can use a fan to achieve this lower temperature, but, if you’re suffering from one of the four side effects listed above, there are other ways to stay cool. Martin has shared his top tips below.
1. Put your pillowcase or hot water bottle in the freezer before your bedtime
If you struggle to cool down at night, fill your hot water bottle with cold water and put it in the freezer an hour before going to bed. Or, if you don’t own a hot water bottle, put your pillowcase in the freezer for 15 minutes before you plan on sleeping.
2. Run your wrists under cold water when you brush your teeth
When you brush your teeth before bed, you should also run your wrists under cold water for a few minutes before bedtime, as this quickly cools your body down.
3. Keep your bedroom’s blinds and curtains shut all-day
Naturally, the sun tends to be the hottest throughout the day so a top tip is to keep your blinds and curtains shut throughout the day, to prevent the sun from coming in. This should keep your bedroom cooler at night-time when it’s time to fall asleep.
4. Expose yourself to as much daylight as possible throughout the day
However, whilst you should keep your bedroom away from the light, you should personally try and spend as much time outside throughout the day. This is because light plays the most integral role in regulating your body’s internal clock, as it signals to your brain when to be alert and when to rest.
Throughout the day, you should expose yourself to as much light as possible to bring on the feeling of alertness. As the day goes on, you should close your curtains to block out the light nights and instead use ambient lamps.
By the time you get to bed, your bedroom should be virtually black, so your brain knows that it’s bedtime. If your blind or curtain situation doesn’t allow this, keep an eye mask near your bed to block the light out.
5. Make sure to drink at least two litres of water throughout the day
Not only does keeping hydrated boost your energy but your metabolism too. Even mild dehydration can leave you sleepy and tired, negatively disrupting your mood.
6. Finish your last pint, wine or spirit at least three hours before bed
A beer garden after work with friends is a lot of people’s favourite summer evening pastime, but if you want to sleep well too, stop drinking alcohol at least three hours before you intend to sleep. Alcohol has sedative properties, so you might think it’ll help you get to sleep, but the quality of your sleep will be much lower, causing you to feel groggy in the morning.
Alcohol prevents you from entering the REM (Rapid Eye Movement) stage of your sleep cycle. This is where deep, restorative sleep happens, and often where we dream.
Without this essential sleep stage, our bodies aren’t able to properly rest and recuperate, so you’ll still feel tired in the morning. If you do wish to partake in a tipple in the summer evenings, just remember to switch for a soft drink three hours before bedtime.
7. Switch your duvet cover to a lighter-coloured one
You should switch your duvet cover to know that it is not only lighter in colour but in a lighter material to regulate your body temperature if you tend to sweat at night. It’s important to choose this type of bedding during spring and summer as night sweats can disturb your sleep and significantly impact your mood.
Remember to wash your bedding once a week in spring and summer to remove any build-up of bacteria if you are prone to sweating.
8. Move your bed to this secret spot which encourages the highest quality of sleep
If you’re struggling to sleep, you should also consider moving your bed to the best position for sleep, as this can improve your sleep quality beyond the heatwave. Placing your bed against the longest wall allows you to fall asleep faster as when it’s alternatively placed near a door or window, you can be kept away from sounds and shadows, which are likely to happen during the hotter periods of the year as people make the most of the weather.
