With temperatures reaching unseasonably high levels in the UK this month, many of us are spending as much time outdoors as possible, soaking up every drop of sun. At night however, sleeping in this heat can become an issue. Even those of us without insomnia are struggling to drop off in the uncomfortable heat. For anyone struggling, take a look at these AC-free tips for cooler nights:
1. Use cotton sheets – Light-coloured breathable cotton sheets will help to promote ventilation and airflow.
2. Freeze your sheets – Place sheets in a plastic bag and pop them into the freezer for a few minutes before bed. While this won’t keep you cool all night, it will provide brief relief.
3. Make a DIY air conditioner – If you have a fan place a bowl of ice in front of it. The breeze will pick up the melted water from the surface of the ice to create a cooling mist.
4. Take a cold shower – Cooling your body temperature right down with a cool shower will increase your chances of dropping off faster.
5. Stay hydrated – Drinking a glass of iced water will help you keep cool and hydrated, don’t overdo it though as you may invite unwanted bathroom trips during the night.
6. Turn out the lights – Light bulbs emit heat so try to turn out the lights in your room for a good hour or so before bed.
7. Turn off electrics – Other electrical appliances emit heat too, so to be sure of a cool night turn off all electricals.
8. Keep feet cool – Our feet are particularly sensitive to temperatures and hot feet can lead to a hot body temp. Keep toes cool by dipping them in cold water before bed and if possible, keep a bowl of cold water by the bed so you can dunk your feet whenever you get hot.
9. Keep low – Hot air rises so if you can, lower your bed for a cooler night’s sleep. This could mean sleeping on a mattress on the floor, or if you are really struggling – go downstairs and sleep on the sofa.
10. Make a cold compress – Fill a sock with rice, tie it off and put it in the freezer for an hour. This will allow the compress to stay cool for 30 minutes or so, plenty of time for you to drop off.
If you struggle to sleep whatever the weather, seeing a hypnotherapist could be helpful. For more information, please see our Insomnia page.
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