Sleep soundly in mini heatwave this week by putting one thing on your bed

Daily Record

29-04-2025

As the country is braced for a mini heatwave Scots will be looking forward to flocking to the parks and beaches to soak up some decent spring sunshine and warmer temperatures. But for many, higher temperatures mean their sleep is affected. The MET office is predicting that the country will see temperatures hit the mid-20s over the next couple of days and sunshine galore too. It's all very nice in the daytime but when it comes to getting some shut eye the heat can be a curse. But there are some ways you can prepare yourself and your bedroom to cope better. And there are dos and don'ts to think about if you want to get the same amount of sleep as you do normally. Prof Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis, of the Sleep Council have offered their advice, reports the Mirror , and their first rule is to avoid napping. While warmer weather can make you feel sleepy during the day because we use more energy to regulate our internal temperatures, having a nap can cause you to spend the night tossing and turning. The hot weather might tempt you to change your habits, but don't. This can disrupt your sleep. Try to maintain your usual bedtime and routines. Do everything to keep your room as cool as possible. It might sounds obvious but things like drawing the curtains or blinds to keep out the sun. during the day can really help. Close the windows on the sunny side of your home to keep out hot air. Before you go to bed, open all the windows to get a through breeze. Lastly, opt for thin sheets. Reduce your bedding but keep covers nearby. Thin cotton sheets will absorb sweat. However warm your bedroom may be , your body temperature will drop during the night. This is why we often wake up feeling chilly. Using even a small fan can be a wise move in hot weather, particularly humid weather. It aids in sweat evaporation and makes it easier for your body to control your internal temperature. If you don't have a fan, consider filling your hot water bottle with ice cold water instead. Alternatively, chill your socks in the fridge and put them on. Cooling your feet reduces the overall temperature of your skin and body. Ensure you drink enough water throughout the day but avoid consuming large quantities before bed. You probably don't want to wake up thirsty - but you also don't want to make an extra trip to the bathroom in the early hours. Soft drinks contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake. Avoid drinking too much alcohol as well. Many people drink more when the weather is hot. Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall. If you finding it difficult to snooze, do something calming. Try reading, writing, or even folding your socks. Return to bed when you feel sleepy. Whatever you do - do not stimulate your brain with screen time - playing on your phone makes us feel less sleepy and keeps us more alert. Children are usually quite robust sleepers - but they can be extremely sensitive to changes in routine and family "mood". Make sure usual bedtimes routines do not lapse just because it is warm. Lukewarm baths are recommended by the NHS UK website. , Make sure they are not too cold, as that will boost circulation (your body's way of keeping warm). A baby cannot let you know if they are too hot or too cold, so it is important to monitor their temperature. They will sleep best when the room temperature is kept between 16C and 20C. Consider installing a thermometer where the baby is sleeping. The majority of us need seven to eight hours sleep each night to function properly. And most people can function pretty well after a night or two of disturbed sleep. Although you might yawn a bit, you will be fine. One thing is guaranteed, the heatwave won't last forever.