UK householders urged to remove all electrical devices from bedrooms
Scottish householders are being urged to remove all electrical devices from their bedrooms this week as temperatures are set to soar. Scotland is expected to experience higher-than-average temperatures from today, Tuesday, August 12.
By 11am, most of the country will have already reached 20C - from towns along the Border like Kelso and Jedburgh to Thurso on the north coast of Scotland's mainland. By the afternoon, much of the Central Belt will be basking in 25 or 26C heat, with the warmest weather saved for Perth and its surrounding towns at 26C.
It's much the same story on Wednesday, when things heat up in the morning and peak in the afternoon. Glasgow and Perth will enjoy highs of 27C, with those in Edinburgh, Falkirk, and Dundee only slightly lower. Perthshire remains the pinnacle when it comes to temperatures, with Pitlochry following Tuesday's 26C with a whopping 28C on Wednesday.
To beat the heat, householders are being advised to remove all electric devices from their bedrooms.
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As temperatures warm up, people may find themselves tossing and turning as they struggle to cope throughout the hot nights this week.
According to sleep expert Chris Tattersall, there are some simple tips for achieving restful sleep as temperatures rise, including ditching the electrical devices in your bedroom, reports Manchester Evening News.
Ditch the devices
"Electric devices are a hidden culprit for heating your room," Chris says.
"Just one laptop generates 50 watts of heat, and that doesn't include the light from the monitor or the fan that cools the processor.
"If you can, keep your bedroom a device-free zone, something I recommend year-round anyway for overall sleep quality.
"At the very least, I would advise switching off and unplugging any electronics you aren't using an hour or two before bedtime."
Invest in a breathable mattress protector
"Your mattress protector might be the hidden culprit for restless summer nights, especially if it's made of synthetic materials. Sitting directly under your body, your protector can trap heat and moisture if it doesn't allow air to flow through," Chris says.
"I would argue that a wool mattress protector and wool pillows are the two most important bedding items when it comes to battling the heat. These are the first layers your body comes into contact with, so you want to prioritise natural materials for these items.
"A natural mattress protector creates a breathable, moisture-wicking layer between you and your mattress. If your mattress is made from or synthetic materials, such as memory foam, a wool mattress protector will help keep your temperature regulated by drawing heat and moisture away from your body."
Limit light exposure
"Summer evenings stay lighter for longer, and while that can boost your mood and motivation during the day, it can be disruptive for your sleep as it interferes with your body's wind-down cues in the evening," explains Chris.
"To support your production of melatonin, the sleep hormone, try to dim your bedroom lights at least an hour before bed.
"Opt for warm lighting and avoid screens one to two hours before bed where possible, as blue light from devices mimics daylight and can keep your mind alert when it should be slowing down."
Sleep on your side
"The position you sleep in affects not only your comfort, but also your temperature," the sleep expert says.
"Sleeping on your side reduces the surface area of your body in contact with your mattress and bedding, which will help minimise heat build-up. It's a simple switch, but can be surprisingly effective on hot nights."
Let the hot air out
"Keeping a steady airflow through your bedroom is crucial for healthy sleep," says Chris.
"The optimum bedroom temperature for sleep is 18 degrees, so keep your curtains closed during the hottest hours of the day, then open windows once the sun has passed.
"This allows cool air to flow in rather than trapping hot air from the day. A fan, or a ceiling fan set to rotate anticlockwise, can then help to keep cool air moving around through the night."
Choose breathable bedding
"Possibly the biggest gamechanger for combating the heat, is the material your bedding is made from," Chris explains.
"Synthetic and down and feather bedding can trap in heat and moisture, making for an uncomfortable sleep.
"Instead, opt for natural, temperature-regulating bedding, such as a light 2-5 tog wool duvet or wool mattress topper. Wool's fibres are breathable, naturally transporting moisture away from your body and releasing it back into the air, keeping you cool and dry all night long."
Dress for success
Similarly to the above, the material of your sleepwear matters more than you might think," Chris says.
"I would always recommend natural, breathable materials like cotton, linen or merino wool in a loose-fitting style to avoid anything feeling tight or trapping heat against your skin.
"Steer clear of socks too. Your feet play a big role in regulating your temperature and covering them can prevent your body from cooling down."
Keep the cold water close by
"A hot water bottle doesn't need to stay in the cupboard until winter," Chris adds.
"Fill yours with cold water and pop it in the freezer for a couple of hours. As you prepare for bed you can place it between the sheets or keep it by your side throughout the night.
"Keep a cold glass of water near your bed to stay hydrated and bring down your internal temperature if you do wake during the night."
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