Now that summer is in full swing and the temperature is steadily rising, the balmy weather can often make it harder to sleep at night. Here are some top tips to ensure comfortable slumber when the mercury level rises.
Try to maintain a cool temperature in your bedroom. Anything above 24 degrees Celsius (75 degrees Fahrenheit) can impair restful sleep. During the day, close curtains and blinds to keep the sun’s heat from penetrating the room, which can increase the temperature. Leave the window open at night to allow air to circulate, or, if you have air conditioning, use this to adjust temperature levels. A fan can also work just as well to keep the air in your bedroom cool.
When it gets hot during summer, ditch the warming blankets and layers from your bed, and instead opt for thin, crisp, cooling cotton sheets. A duvet with a low tog rating of around 4.5 to 6 is ideal for this time of year. Choose one with a natural filling that is lightweight and allows your skin to breathe easily. As well as the blankets you put on top of you, make sure what you cover your mattress with is not causing you to overheat during balmy nights, either. Choose a mattress sheet or topper that is made from cotton or other breathable materials, and if you have been thinking about buying a new mattress, now is the perfect time to do it.
Cool yourself down
Before you go to bed, take a cooling shower to reduce your body temperature. Make sure you drink enough fluids during the day to keep you hydrated through the night. Feeling thirsty during the night can affect the quality of your sleep. Ditch the pyjamas and instead wear a cotton T-shirt and shorts or a nightdress to allow skin to breathe. If you have a spare bedroom facing a cooler side of the house, consider swapping rooms during a heatwave, or, even better, consider sleeping on the ground floor, if feasible, as heat rises, so this will be the coolest part of the house.