Common mistake people make at night during heatwave and it ruins sleep

Daily Mirror

2 hours ago

It's a common mistake Brits make during heatwaves and it could be ruining your sleep without you even knowing it
Britain is sweltering through its fourth heatwave of the year and whilst glorious sunshine is forecast, experts are warning of muggy and uncomfortable nights that could leave you tossing and turning.
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Temperature is vital for quality kip, as your body needs to cool down to both nod off and stay asleep - but when it's scorching hot, this natural process gets thrown out of whack.
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This means dropping off becomes much tougher and you won't get the proper rest you need.
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Luckily, Pretty You London has gathered expert advice to help Brits stay comfortable, cool and well-rested during the blazing weather, whilst exposing the common errors you might be making in the heatwave that could be wrecking your sleep.
Common Mistakes people make, reports the Express.
Taking cold showers
One of the biggest (and most frequent) errors folk make during the heatwave is having a freezing shower at day's end - just before hitting the hay.
Whilst this tactic might seem tempting, it's actually incredibly unhelpful. Dr Hana Patel, NHS GP and sleep expert at Time4Sleep explains: "A cold shower can cause your body to generate more heat as a response. A lukewarm or tepid shower is much more effective for gently cooling your core temperature before bed."
She also recommends dabbing cool (but not freezing) water on pulse points - wrists, ankles, and forehead - to help bring down your overall body temperature.
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Sleeping naked
Whilst sleeping naked during the heatwave might sound like the perfect solution - it's far from ideal.
Dr Gareth Nye, biomedical scientist at the University of Salford and Theme Lead for Endocrinology at the Physiological Society, says sleeping naked is one of the most detrimental things you can do for quality rest and a good night's sleep.
Dr Gareth says: "When you sleep without clothes, the sweat you naturally produce stays on the skin. Unless that sweat is evaporated, the heat will remain on the skin - essentially keeping you from cooling down. As temperatures tend to drop during the night, sleeping naked might feel better at bedtime, but your sleep may be more disrupted as the night goes on."
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This happens because of how a person's body temperature changes throughout the night and their natural temperature regulation system.
The doctor notes: "As temperatures tend to drop during the night, sleeping naked might feel better at bedtime, but your sleep may be more disrupted as the night goes on.
"Body temperature is controlled by a specialised portion of the brain called the hypothalamus. The process of controlling body temperature is called thermoregulation. If the brain is sensing the temperature is going up, it will open up blood vessels near the skin to route blood (which is warm) to the outside, which cools the core. Sweat glands will open up to release sweat, which cools the skin when it's evaporated away."
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This process is also closely linked to an individual's circadian rhythm. "Normally, your body temperature will begin to drop as you approach your natural bedtime, which is controlled by your personal circadian rhythm - the cycles of hormones that control most of your body processes. Around two hours before you wake up, your body temperature will tend to go up," explains Dr Gareth.
Consider lighter bedding
If you're one of those still sleeping under a thick winter duvet - it may be time for a seasonal switch. A 4.5-7 tog option is better suited to spring and summer, and on those really warm nights, even a breathable bamboo or cotton sheet can suffice.
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"People often think about changing their duvet in summer, but overlook the impact of their sheets and pillowcases," says Phoebe Street, Sleep Expert and Brand Marketing Manager at Pretty You London.
Polyester and other synthetic fabrics can hold in heat and moisture, leading to a sticky, uncomfortable night's sleep. Natural fabrics like cotton and bamboo, on the other hand, allow for better airflow and pull moisture away from your skin, helping you stay cool and dry throughout the night.
"Using breathable, natural fabrics such as bamboo across your whole bedding setup can help to keep you cool, dry and comfortable, making a noticeable difference to how well you sleep when it's warm," adds Phoebe.
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Eating right matters
What you eat and when you eat can significantly impact your sleep during a heatwave.
"Lighter meals are key in hot weather," advises Alison. "Avoid spicy, oily and fried foods as these can increase sweating and interfere with digestion. Eating at least a couple of hours before bed helps your body wind down."
Choose foods high in water content like fruits and salads, and keep any pre-bedtime snacks light if possible.
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Stay hydrated
Dehydration can sneak up on you during blistering weather, and it doesn't just affect your energy levels throughout the day - it can disrupt your sleep, too.
Alison explains: "Poor hydration can cause night-time palpitations, which very effectively wake you up. Making sure you drink enough plain, still water throughout the day is one of the simplest ways to sleep better during warm nights."
She also suggests limiting caffeine or alcohol in the evening, both of which can dehydrate the body and reduce your ability to stay cool overnight.
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Invest in good quality pyjamas
Most nightwear available on the UK high street is made from synthetic materials, which tend to trap heat and sweat against the skin, making hot nights even more uncomfortable.
You might be tempted to sleep naked to cool down, but Dr Gareth explains why that's not always the optimal choice: "Sleeping naked can actually keep sweat on the skin, which prevents cooling. Loose, breathable clothing allows sweat to evaporate and helps you stay cooler throughout the night."
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The better approach is to choose natural, breathable fabrics like bamboo viscose or organic cotton.
While they may cost a bit more upfront, these materials wick away moisture, allow air to flow and help regulate your body temperature.
Plus, they typically wash better and last longer.
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Dim the lights
Light is crucial for controlling your body's internal clock, or circadian rhythm, which determines when you feel sleepy. "Exposure to bright or blue light in the evening can delay melatonin production, making it harder to fall asleep," explains Alison.
To help your body get ready for sleep, dim your lights an hour or two before bed and limit screen time during this period.
Using blackout curtains or an eye mask can also block out early summer morning light, allowing for longer, more restful sleep.
During the day, try to get plenty of natural light to keep your internal clock running smoothly.
Create a cool environment "Keeping your bedroom cool is key for good sleep during hot weather," advises Alison. "The body needs to drop its core temperature to trigger sleep, so a warm room makes this difficult."
Close blinds or curtains throughout the day to block out heat, then open windows in the evening to let fresh air in. If temperatures remain high, a quiet fan can be helpful, as long as you're comfortable with the noise.