Sleep better during a heatwave by making one key change to your bedding
The UK's latest hot spell has left many Brits struggling to sleep at night.
With our homes designed for a more temperate climate, the lack of air conditioning and well-insulated buildings can make indoor conditions stifling when the weather is as warm and humid as it currently is. So, how can you keep cool in the bedroom?
Prof Kevin Morgan, former director of the Clinical Sleep Research Unit at Loughborough University, and Lisa Artis, of the Sleep Council has shared some important dos and donts to ensure you get a good night's sleep during this heatwave.
No napping
Firstly, avoid napping. The hot weather can make us feel lethargic during the day as we use more energy to regulate our internal temperature.
READ MORE: Worst mistakes gardeners can make in hot weather as heatwave arrives in UK
However, if your sleep is disturbed at night, try to resist daytime naps. When it's hot, sleepiness can be precious - save it for bedtime.
Keep to routines
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.
Don't forget the basics
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.
Thin sheets will absorb sweat
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.
Chill your socks
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
Stay hydrated
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.
Ditch soft drinks
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.
Stay calm
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.
Think of the children
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.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Scottish Sun
3 hours ago
- Scottish Sun
UK's food labelling needs a complete overhaul to combat obesity crisis, health coach claims
A similar scheme in Chile has had a positive impact Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) PCI-QUALIFIED health coach Steve Bennett is calling on British policymakers to adopt bold, front-of-pack food warning labels as part of a national strategy to tackle obesity, affecting approximately 15 million adults in the UK. He praised the black warning labels on ultra-processed foods in Chilean supermarkets, which has led to a measurable decline in sales of these marked products. Sign up for Scottish Sun newsletter Sign up 4 Steve said the traffic light system fails to inform customers about health risks Credit: Getty 4 He has proposed a scheme used in Chile with black warning labels on ultra-processed foods Credit: Alamy Steve, founder of a health app called Clubwell, said: 'Our food labelling system does little to deter Brits away from unhealthy options. 'Although well-intentioned, the current traffic light system fails to clearly inform consumers of the health risks associated with ultra-processed foods. 'The system is based on manufacturer-designed portion sizes which are so unrealistic they border on fantasy. When did you last eat just half a biscuit or a single square of chocolate? 'Chile's approach is simple and effective. The introduction of stark black warning labels on foods high in sugar, salt, calories and saturated fat has reduced sales of harmful foods, improved public awareness, and contributed towards a drop in childhood obesity. 'I would expect a similar model in Britain to reflect these results.' Since Chile's policy was introduced, purchases of sugary foods were reportedly cut by as much as 25 per cent. Sales of ultra-processed foods with the labels in school kiosks dropped from 90 per cent to 15 per cent within six months of the law's introduction. Britain currently leads Europe in ultra-processed food consumption, with these products making up over 50 per cent of all food purchases. Steve added: 'Obesity not only increases the risk of heart disease, Type 2 Diabetes and several other diseases, but it also places huge pressure on the NHS and the UK economy. 'Changing our food labelling system and limiting sales of UPFs is a vital step towards tackling this spiralling obesity crisis. 'Addressing the root of the issue is far more effective in the long-term. We shouldn't simply be relying on weight loss jabs to solve the obesity epidemic. 'Transparent labelling would empower consumers to make informed choices and reduce dependence on pharmaceutical solutions. 'The food industry has resisted change, but the evidence is clear, bold labels work. 'I urge the UK government to implement clear warning labels, restrictions on marketing to children and removal of junk food from schools.' Steve, who has created £100 million companies during his award-winning commercial career before becoming a respected health coach, is launching the FREE Clubwell app later in the year to encourage users to keep track of their metabolic health to prevent future health issues related to insulin resistance. 4 Steve is launching a free app to help keep customers informed Credit: Getty
Wales Online
6 hours ago
- Wales Online
One in three Brits will picnic 'no matter the weather'
One in three Brits will picnic 'no matter the weather' New research shows Brits will carry on with their picnic come rain or shine, saying the unpredictability is part of the excitement Picnic goers have often resorted to eating under umbrellas (Image: Getty Images) One in three Brits are determined to enjoy their picnic regardless of the weather, even if it means eating sandwiches in the car or beneath an umbrella. Research involving 2,000 adults showed that for 20 per cent, the unpredictability of the weather brings a touch of 'excitement' to their al fresco dining adventure. The research discovered that the typical Brit enjoys three picnics each year, but frequently expect it to be disrupted by the weather. Nevertheless, a third would continue with their picnic arrangements despite heavy rain, viewing it as an integral part of being British. Almost half would hunt for an alternative location to dine if conditions changed, eager not to waste any food. According to the survey, fruits, crisps and chocolate bars were recognised as the leading foods most likely to withstand a wet picnic. A spokesperson for Nestlé UK and Ireland, which commissioned the research, said: "There's something quintessentially British about a picnic - whether it's blazing sunshine or a stubborn grey sky. "We'll still lay out the blanket, unpack the homemade sandwich, break off some chocolate and make the best of it, as the study shows, and that sense of British comfort hits a little harder when so many of our go-to picnic treats come from brands that are part of Britain's heritage too." Article continues below The study also revealed that more than half of Brits are more likely to purchase food and beverages when they know these products are manufactured in Britain, with one-third routinely examining the packaging to confirm its origin before making a purchase. The main reasons for purchasing British products focus on product quality, strengthening the economy and backing local jobs. A spokesperson for Nestlé commented to say: "It just proves that for many of us, summer picnics are about feeling connected - to our favourite memories, our national quirks and everything the British summer season has to offer. Article continues below "What makes those moments even more special is the familiar food and drink that brings it all together. There's a real sense of pride in choosing British-made products that have been part of our summer traditions for generations. "Many of the treats we reach for in those moments are made right here in Britain – something the research shows us people are especially proud of. "It's not just about taste, it's about supporting jobs, communities and the heritage behind our favourite brands."
The Sun
8 hours ago
- The Sun
The 3 natural alternatives to fat jabs weight loss doctor says can crush food cravings and keep you full for hours
WEIGHT loss jabs have soared in popularity in recent months, but while effective for some, aren't a one-size-fits-all solution. For those looking for a more natural route to weight loss, three easy, everyday meals that mimic some of the effects of GLP-1 agonists could be key to you shedding the pounds. More than a million Brits are thought to be on appetite-suppressing weight loss jabs. But according to weight loss doctor Professor Franklin Joseph, head of Dr Frank's Weight Loss Clinic, you don't always need a prescription to get a similar hunger-blunting effect. Certain everyday meals, when built with the right ingredients, can naturally slow digestion, steady blood sugar and send powerful 'fullness' signals to the brain, helping you stay full and beat the urge to snack. Prof Joseph recommends combining high protein, high fibre and healthy fats in the same dish. 'It's the magic trio for appetite control,' he said. 'You feel full sooner, stay full for longer and you avoid the sugar highs and crashes that drive cravings.' Why it works GLP-1 weight loss medications work by mimicking a natural gut hormone that slows stomach emptying and helps you feel satisfied after eating. But certain food combinations can create a similar effect without the needle. 'When you eat a meal rich in protein and fibre, you're naturally extending the time it takes to digest,' Prof Joseph explained. 'Add in healthy fats and you've got a triple lock on hunger. That's why these meals work for people on or off the medication.' Weight Loss Jabs - Pros vs Cons Three GLP-1 style meals to add to your week Protein-packed lentil and quinoa salad 4 A hearty mix of cooked lentils, quinoa, roasted vegetables and a lemon-tahini dressing. 'The plant protein from lentils and quinoa, plus fibre from the veg, keeps you going for hours,' Prof Joseph said. 'It's great as a main meal or batch-prepped for lunches.' Salmon and roasted veggie tray bake 4 Roast salmon alongside non-starchy vegetables like broccoli, peppers and courgette with a drizzle of olive oil. 'You get high-quality protein, omega-3 fats for satiety, and a big dose of fibre,' he said. 'This combination is incredibly filling but still low in calories per bite.' Greek yoghurt parfait with berries and nuts Layer unsweetened Greek yoghurt with mixed berries and a sprinkle of almonds or walnuts. 'It feels like a treat but ticks all the fullness boxes - protein from the yoghurt, fibre from the berries, healthy fats from the nuts,' Prof Joseph said. 'Perfect for breakfast or even dessert.' Prof Joseph added: 'The right plate can make all the difference. "You're not just eating less - you're eating smarter.' The 5 best exercises to lose weight By Lucy Gornall, personal trainer and health journalist EXERCISE can be intimidating and hard to devote yourself to. So how do you find the right workout for you? As a PT and fitness journalist, I've tried everything. I've taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates. Fitness is so entrenched in my life, I stick to it even at Christmas! The key is finding an activity you love that can become a habit. My top five forms of exercise, especially if you're trying to lose weight, are: Walking Running Pilates High-intensity interval training (HIIT) Strength training
