Latest news with #DrSophieBostock
The Sun
09-07-2025
- Health
- The Sun
Top 8 hacks to help you sleep peacefully during hot weather — and why you should never take a cold shower
AS the UK swelters through one of the hottest starts to summer on record, with highs of 34°C scorching parts of England, many of us are finding it impossible to get a good night's sleep. And while a freezing cold shower might sound like the ultimate relief, sleep experts are warning that it could be doing you more harm than good. 2 Dr Sophie Bostock, a leading sleep specialist, explained the key to nodding off and staying asleep is by managing your body temperature. Appearing on ITV's This Morning, she said: 'Our core temperature naturally drops in the evening, and that dip is what helps trigger sleep. 'But when the air around us is too warm, the body struggles to release heat, making it much harder to drift off. "And even once we're asleep, it tends to be lighter and less refreshing.' She adds that hot nights not only reduce deep sleep, which restores the body, but also cut into REM sleep — the stage essential for processing emotions and memories. 'That's why you often wake up feeling groggy, grumpy, and like you've barely slept.' 1. The "ideal" sleep temperature The ideal temperature for sleep, she says, is somewhere between 15°C and 20°C — just cooler than a typical room. But staying in that range during a heatwave takes a bit of strategy. Older adults and those going through menopause are especially vulnerable to sleep disruption during hot weather. Five ways to keep babies cool in the heat "As we age, the body becomes less efficient at regulating temperature,' says Dr Bostock. 'And anyone experiencing hot flushes or night sweats is likely to find them worse during extreme heat.' Research also suggests that people with sleep apnoea may experience more severe symptoms in hot conditions. 2. Increase airflow To make your bedroom more bearable, airflow is crucial. The expert added: "The goal is to create a breeze. 'If you can, sleep downstairs — heat rises, so ground floor rooms tend to stay cooler. "Keep curtains or blinds closed during the day to block out sunlight, and open windows in the evening to let cooler air in.' 3. Stay hydrated Staying hydrated is also key: 'We cool ourselves through sweating, so drink regularly throughout the day to support that process." 4. No cold showers But whatever you do, avoid plunging into icy water before bed the Doctor said: 'A cold shower gives your body a shock. "Your blood vessels constrict, trapping heat inside instead of releasing it. 'A lukewarm shower is much better. It encourages blood flow to the skin, and as you step out and evaporate, it helps you cool down naturally.' 5. Swap your bedding Swapping out your bedding can also help; ditch heavy duvets and opt for light sheets made from breathable, natural fibres like cotton or linen. 'Separate covers also help regulate individual temperatures if you share a bed,' she adds. 6. Try a homemade air-con unit For extra relief, try using a fan alongside a bowl of ice water to circulate cooler air around the room. Cooling mattress toppers and gel pillow inserts can also make a noticeable difference. How to keep cool in hot weather Most of us welcome hot weather, but when it's too hot, there are health risks. Here are three ways to keep cool according to the NHS... Keep out of the heat if you can. If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter. Cool yourself down. Have cold food and drinks, avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes. Keep your living space cool. Close windows during the day and open them at night when the temperature outside has gone down. Electric fans can help if the temperature is below 35 degrees. Check the temperature of rooms, especially where people at higher risk live and sleep. 'They're designed to absorb heat and prevent it building up around your body.' 7. Chill your forehead A lesser-known trick is cooling the forehead. 'There's early research suggesting that applying coolness to the forehead can reduce brain activity, helping you wind down,' says Dr Bostock. A chilled eye mask or a cold flannel can be surprisingly effective. 8. Descend into darkness And don't forget light. 'To naturally produce melatonin — the hormone that makes us sleepy — you need darkness,' she says. 'Use an eye mask, especially if you're trying to nap during the day.' What about taking naps? Speaking of naps, a short daytime rest can help if you're feeling wiped out — but keep it brief. 'A 20 to 30-minute nap can be refreshing,' she advises. 'Any longer and you risk making it harder to sleep at night.' Above all, try to stay calm if you're struggling to fall asleep. Stressing about it only makes it more difficult. Focus on relaxing your body, keeping cool, and setting the right environment to support your natural sleep cycle. 2
The Sun
01-07-2025
- Health
- The Sun
Why you should never take a cold shower in this heat & the exact temperature to set your water to to keep cool
TAKING a cold shower now that the temperatures are scorching has become a daily ritual for millions of Brits. But according to one expert, as cooling as the water may seem, jumping into cold water during hot weather is not a good idea. 3 3 Dr Sophie Bostock revealed that instead, you should be doing the very opposite - and there's a specific temperature you should be setting your shower to. While many reckon that a freezing cold rinse is tactical before bedtime for the ultimate sleep, Dr Sophie said it's amongst one of the worst things you could do - only topped by taking an ice bath. ''Getting into ice cold water gives your nervous system a bit of a shock,'' she explained. Chatting to This Morning's Ben Shephard and Cat Deeley, she went on: ''Your immediate reaction in cold water is for your blood vessels to constrict - because it's trying to protect you.'' So, what should you do instead? According to the doctor, who specialises in sleep, you should focus on ''lots of blood flow going to your extremities'', such as hand and feet. ''Research suggests that a lukewarm bath or shower actually helps with the blood flow to your skin.'' This, she went on, means that when you get out of the shower, your body is going to lose heat more easiliy. Struggling to fall asleep in the hot weather? There are more hacks that many swear by - including a freezer tip that will give you the best night's sleep. Posting on social media, an expert at EarthKind, a luxury and sustainable bedding company, revealed four 'easy steps to stay cool this summer.' I bought two splash pads from Temu and TikTok shop for £9.99 for my kids to compare - one of them is HUGE for the price The first step is all about your hygiene habits and it appears that hot showers are now out of the question. The pro advised: 'Take a shower 20 to 15 minutes before you go to sleep to cool down your body temperature.' Next up, the sleep guru shared how a flannel could be the answer to sleepless summer nights. The pro suggested: 'Take a flannel and run it under some cold water - this can be used to dab your face throughout the night to cool you down or as a cold compress on your head.' How to keep cool in hot weather Most of us welcome hot weather, but when it's too hot, there are health risks. Here are three ways to keep cool according to the NHS... Keep out of the heat if you can. If you have to go outside, stay in the shade especially between 11am and 3pm, wear sunscreen, a hat and light clothes, and avoid exercise or activity that makes you hotter. Cool yourself down. Have cold food and drinks, avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes. Keep your living space cool. Close windows during the day and open them at night when the temperature outside has gone down. Electric fans can help if the temperature is below 35 degrees. Check the temperature of rooms, especially where people at higher risk live and sleep. Not only this, but it's also important to ensure sunlight doesn't invade your home where possible. 'Make sure all your blinds are down so the sunlight does not warm up your bedroom,' the expert stressed. Finally, the EarthKind employee shared her 'favourite' piece of advice for hot sleepers. Not only will it change how you make your bed, but it'll work in just 10 minutes too.
