Struggling to sleep in the heat?

Nearly a third of people (62%) say they have a hard time sleeping when it’s very hot. Even if they use a fan, it seems to make very little difference, just circulating the hot air.

Here are some tips to help sleep in the heat.

While it’s tempting to leave windows open during the day, it’s much better to keep windows and curtains closed and only open them at night. Perhaps place a damp towel over the curtain track and let it act as a filter for the incoming air.

In winter it is good to be warm and warm, but hot feet in summer can prevent us from relaxing and going to sleep. Avoid taking a cold shower as it wakes you up. Instead, let a warm shower rinse away the grime from the day. Once in bed, use a cool washcloth under your feet or on your forehead.

Sleeping naked may seem like a good idea, but when it’s really hot, it’s better to sleep in cotton pajamas. They keep you cooler and absorb perspiration. Also, you might prefer to sleep alone in this weather, as having another overheated body too close can be a sleep inhibitor.

We are all encouraged to exercise but, while it is very hot, avoid being too energetic for an hour or two before bed. A nice evening walk or some gentle yoga are more beneficial ways to relax.

Stay hydrated; drink plenty of water throughout the day, as dehydration can make it difficult to get good quality sleep in the heat. And keep caffeine, alcohol, sugar, and refined carbohydrates to a minimum.

When it’s really hot, some people like to put their sheets in a sealed plastic bag in the freezer. So they cool without getting wet.

Essential oils, soothing music, perhaps safely lit candles can all contribute to a better night’s sleep in hot weather.

Babies and toddlers

They should be kept out of direct sunlight, especially between 11 am and 3 pm When they are young, their skin produces only a little melanin, the pigment that provides some protection from sunlight.

Use factor 30 sunscreen and apply it liberally, especially if children are supervised while playing in the sea or in a paddling pool. Use an umbrella or parasol if they are in a stroller or a wide-brimmed hat with a long flap on the back.

Staying hydrated is important for children. Give them plenty of fluids; some cooled boiled water, ice lollies made with boiled water or well diluted fruit juice.

Children sleep best when the bedroom temperature is 16-20C, so keep your bedroom windows and blinds closed during the day and use a fan to circulate the air. Maybe keep nightwear to a minimum; maybe a diaper and a single well secured sheet.

Bathe children with cold water before going to bed.

These are all ways to help both you and your child get a better night’s sleep in the heat.