The 6 ways to sleep better during hot weather – as scientists highlight ‘snooze enemies' to avoid
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HAVING trouble sleeping during this unseasonably warm May?
Scientists have shared six things you can do to help you drift off easier - and revealed the "sleep enemies" cutting into your snooze time as temperatures climb.
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Does sleep feel impossible in hot weather? Ditching the AC might help
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A 2022 study published in the journal One Earth, found that people lost an average of 44 hours of sleep a year during the first two decades of the 21st century compared to earlier periods, linking the data to rising temperatures.
Kelton Minor, from the University of Copenhagen, warned that temperatures rising across the globe could lead to an annual loss of 50 to 58 hours of sleep per person by 2099.
This was based on data gathered from more than 47,000 individuals in 68 countries.
"In hot sleeping environments, heat production can exceed heat loss beyond tolerable levels, increasing core body temperature and disturbing the natural sleep-wake cycle with increased wakefulness," a 2024 review published to the journal Sleep Medicine Reviews explained.
"The largest investigation of the effect of ambient temperature on sleep thus far found that increased nighttime ambient temperature shortens sleep duration, primarily through delayed sleep onset, with stronger negative effects during summer months," researchers added.
Armelle Rancillac, a neuroscientist at the Centre for Interdisciplinary Research in Biology warned that chronic lack of sleep is known to disrupt the body's recovery.
In the short term, this can lead to drowsiness, fatigue and a higher risk of accidents at the workplace or on the road, she told AFP.
In the long run, it can create a harmful sleep "debt".
Not only can this impact our metabolism, it can increase the risk of weight gain, diabetes, cardiovascular diseases and even neurodegenerative diseases like Alzheimer's, Dr Rancillac said.
A sleep deficit can reduce our durability in the face of stress and may have a negative impact on mental health.
The popular sleep position doctor warns should be avoided and could be the cause of your back and neck pain
To sleep better in warmer environments, Dr Rancillac said we need to "eliminate or at least pay attention to sleep enemies".
1. Take a cool shower
If you're sweating bullets before climbing into bed, a cold shower might seem like just the ticket to cool off.
But scientists warned you shouldn't be turning the tap all the way to freezing.
Dr Rancillac recommended taking a cool shower to help drift off more easily.
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Taking a nap during the warmest hours of the day can help you catch up on lost sleep
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2. Switch off the AC
Neurons regulating temperature and sleep in the brain connected and lowering the body's internal thermostat is key to improving the quality of your snooze, according to Fabien Sauvet, a researcher at Paris Cite University.
He said adapting to heat comes at a cost to the body.
"We sweat more and faster, for example, but it requires additional hydration," he explained.
"And it has limits, so during heatwaves, the most important thing is to adapt our behaviour," such as activities, schedules and clothing, the researcher said.
When trying to lower your body temperature before sleep, your first instinct might be to turn on your aircon or a fan.
How to stay safe in hot weather
The UK Health Security Agency advised you follow these tips to reduce your risk of dehydration, heat exhaustion and heatstroke: Keep out of the sun at the hottest time of the day, between 11am and 3pm
If you are going to do a physical activity like exercising or walking the dog, plan to do these during times of the day when it is cooler such as the morning or evening
Keep your home cool by closing windows and curtains in rooms that face the sun
If you go outside, cover up with light clothing, a hat and sunglasses and slather on sun cream
Drink plenty of fluids but limit booze
Know the symptoms of heat exhaustion and heatstroke and what to do if you or someone else has them
Check on family, friends and neighbours who may be at higher risk of becoming unwell, and if you are at higher risk, ask them to do the same for you
Source: UKHSA
But, according to Dr Sauvet, people can "tolerate higher temperatures than commonly thought".
He pointed to to several studies showing that good sleep quality can be achieved with a room temperature of up to 28 degrees Celsius.
He challenged "the false belief that the bedroom must be at 18-20C".
Instead, the scientist advised opting for light PJs instead - think a t-shirt and shorts.
Cover yourself with a sheet as well as a duvet and make sure your room is well ventilated.
"If we always sleep with air conditioning, we will never acclimatise," Dr Sauvet said.
3. Limit coffee
You should also pay attention to what you're drinking.
Coffee might not be your best friend, even if it does perk you up after a sleepless night.
Your favourite brew is a stimulant, so you might want to reduce your consumption if you're having trouble sleeping.
4. Avoid booze
While a grabbing a pint after work is a good way to enjoy the balmy evenings, it could also be messing with your snooze.
It's a good idea to limit alcohol, as well as coffee.
A drink might help you fall asleep, but it can slightly raise your body temperature - so you might be tossing and turning during the night.
5. No hot tubs
If you want to wind down after a workout, don't jump in a hot tub, Dr Sauvet said.
Instead, opt for a stroll outdoors or take a cool bath, he advised.
6. Nap away
If you just haven't been able to sleep through the night, grabbing a cat nap can help combat the effects of sleeplessness.
Napping during the hottest hours of the day has been proven to mitigate the impacts of a sleep deficit, according to Dr Sauvet.
But make sure they're no longer than "30 to 40 minutes, and before 2:00 pm" so they don't interfere with your sleep at night.
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Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) HAY fever season has well and truly arrived. And with a staggering 16million Brits affected, it's no wonder we are always on the lookout for a miracle cure. Sign up for Scottish Sun newsletter Sign up 4 Some people swear by honey as a natural hay fever remedy, but does it really work? Credit: Getty A growing number of TikTok influencers - and some family members - claim local honey is the wonder hack guaranteed to ease your itchy eyes and runny nose. And a quick social media or Google search brings up dozens of posts claiming that a spoonful is all it takes to provide the relief you need. The theory is that local honey contains small amounts of pollen from nearby plants, and by consuming it, your immune system becomes accustomed to the pollen, reducing sensitivity and the severity of reactions over time. But is there any scientific research to back up the claims? 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'It is meant to be a protective mechanism, but in people with allergies, histamine is triggered unhelpfully and this is what causes allergy symptoms. 'Honey does not block histamine receptors so it doesn't work in the same way as many medications would.' And if you stop taking your usual medicine, you may find your symptoms worsen. 'If someone relies solely on honey, they may suffer from poorly controlled hay fever which can impair sleep, concentration and quality of life,' Dr Wall says. 'It often builds up over time, so getting on top of it early can be beneficial. 'I recommend starting antihistamines and steroid sprays four weeks before hay fever starts in those known to suffer. 'In people with allergic asthma, untreated hay fever can worsen respiratory symptoms and trigger asthma.' Some patients will swear by local honey, and I don't doubt their experience, but medically I can't explain it nor recommend it Dr Sophie Farooque Dr Sophie Farooque, a consultant allergist at Imperial College Healthcare NHS Trust and one of the UK's leading allergy experts, says that while local honey may be 'delicious' and soothe a scratchy throat, there is little scientific evidence that it will reduce symptoms. 'The theory that honey may help stems from the idea that pollens contained in honey will desensitise you,' she says. 'However the pollen in honey is from flowers and not from the pollen that causes hay fever, which is from tree, grass and weed pollens.' 4 Many of us are plagued by constant sneezing when the pollen count is high Credit: Getty A 2002 study by the University of Connecticut compared taking a tablespoon of locally produced, unfiltered honey with a tablespoon of nationally produced pasteurised honey, and honey flavoured corn syrup (the placebo) in patients with hay fever. None of the three groups noticed a reduction in the symptoms. Further research in Malaysia evaluated 40 patients with hay fever and divided them into two groups. Half ate honey and half did not. 'Those who consumed the honey noticed a very slight reduction in symptoms compared to those that didn't, but participants had to eat a jar a week every day for months and the pollen in Malaysian honey will be different to the UK,' Dr Farooque adds. 'Some patients will swear by local honey, and I don't doubt their experience, but medically I can't explain it nor recommend it. 'There isn't good data and scientifically, it doesn't make sense. 'If patients want to go drug-free then saline rinses have far stronger evidence and I often suggest these. 'Of course eat honey for pleasure, but not in the belief that by doing so you are desensitising yourself and reversing the common immunological processes that cause seasonal allergies. It's a myth.' Hay fever first aid kit Analyse your symptoms and find the best medication kit for you... Antihistamines Antihistamines (cetirizine or loratadine) work by blocking histamine in the body, which is released when the body detects something it thinks is harmful. Histamine causes blood vessels to expand and the skin to swell, but in people with hay fever, also causes an allergic reaction. That's the watering eyes, blocked nose, rashes and so on. Max Wiseberg, airborne allergens expert and creator of HayMax, says that many antihistamines are available on prescription, such as Telfast, which you can see your GP for or get through an online doctor, such as LloydsPharmacy. Telfast, and other prescription-only antihistamine tablets, work in the same way as over-the-counter antihistamines, but are stronger and intended to help with more severe symptoms. 'Get your prescription in advance of the season so you have your medication in time to start taking it at the right time,' he says. 'Some are best taken at least one month before the hay fever season starts." Nasal sprays A nasal spray can be effective in controlling congestion and stuffiness. Pharmacists can advise on nasal sprays (sodium cromoglicate, ipratropium bromide or decongestant), and eye drops, too. Nasal sprays can also help with other symptoms of hay fever 'because the medicine is targeted directly to the nose, which is where the vast majority of allergens enter the body', Max says. Independent pharmacist Rita Ghelani says: 'Try Xlear nasal spray, which contains xylitol, and has anti-bacterial properties and keeps the nasal lining moist. 'If symptoms are more severe, then try an anti-inflammatory nasal spray – sometimes referred to as a steroid nasal spray – which can take a few days to work. 'Start with one that contains beclomethasone, which is used twice a day, in the morning and at night.' Rita also advises cleaning the nose with a saline nasal spray before a steroid spray, saying: 'It will remove sticky mucus from the nasal passage, thus improving the effectiveness of the medication.' Eye drops If itchy eyes are your primary concern, Rita says: 'Try using sodium cromoglicate eye drops. "These make the eyes less sensitive to allergens such as pollen and reduce irritation. "They need to be used four times a day to keep the levels of the active ingredient high enough to be effective. "Keep using them even if symptoms improve. 'Using a good eye drop to lubricate the eyes may also help with dry eyes during the summer months.' While it might not help with your hay fever sniffles, honey does of course have other health benefits. Researchers at the University of Oxford found it can effectively relieve cough and cold symptoms. It also contains vitamins, minerals, enzymes and phytochemicals, which are anti-inflammatory and contain cancer-fighting antioxidants. But that doesn't mean it's good for everyone, as it's also very high in sugar. Dietitian Emma Shafqat said one tablespoon contains around 6g, so she recommends consuming it 'in moderation'. Excess sugar intake can contribute to tooth decay, weight gain and blood sugar spikes, so people with diabetes should take particular care. Emma added that honey should not be given to children under the age of one as there is a risk of botulism - a rare but serious condition where the body's nerves are attacked by a toxin. MY TEST 4 The Sun's Lynsey Hope tested local honey for a week Credit: Supplied HAVING suffered from hay fever since I was a teenager, I was keen to put this theory to the test. While the evidence is scant, lots of people swear by honey so I was hopeful it might have some effect. First of all, I had to work out how much to take. Researchers recommend around 1g per kilogram of body weight daily. For a person weighing 80kg, this is four tablespoons a day. I weigh about 60kg so that means around 2.8 tbsp. That's quite a lot and I was concerned about the extra sugar in my diet. But if it could stop the itchy eyes and sneezing, I was happy to give it a go! I bought a jar of Kentish honey from a farm shop near me. It wasn't cheap, costing a whopping £8.45. I started taking some in the morning with breakfast and stopped taking my antihistamines. Quercetin is a flavonoid found in apples, onions and berries. It has anti-inflammatory and antihistamine-like effects Dr Helen Wall I definitely loved having it in my porridge, but I'm not sure it had any effect. The pollen count was exceptionally high on the week of the test and my itchy eyes and sneezing continued as normal. I struggled to sleep because of it too and after seven days, I had to go back on the antihistamines as I looked as though I'd been crying. I admit to being disappointed. I'd far rather have taken honey to ease my symptoms than medication. But it just didn't do the job. 4 Scientists say local honey likely won't help treat your itchy eyes Credit: Getty DO ANY NATURAL REMEDIES WORK? SO honey doesn't work, but what else can you try? Nasal irrigation is the 'strongest contender' for a natural hay fever remedy, according to Dr Wall. She says a saline rinse may flush out allergens and reduce congestion. As a treatment, it is safe and low risk. But there are other options to try. 'Quercetin is a flavonoid found in apples, onions and berries,' Helen says. 'It has anti-inflammatory and antihistamine-like effects. 'Again there is limited evidence in humans but there have been some positive results in reducing nasal symptoms in particular, and these are foods which are good for you anyway.' Some studies have also found spirulina (blue-green algae) may work as a treatment. It's thought to reduce allergic rhinitis symptoms and it's an anti-inflammatory and an antioxidant. A 2018 Chinese study also recommended acupuncture as an effective treatment, particularly for nasal congestion and sneezing.
