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Daily Mirror
11 hours ago
- Health
- Daily Mirror
Common mistake people make at night during heatwave and it ruins sleep
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. 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. This means dropping off becomes much tougher and you won't get the proper rest you need. 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. 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." 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." 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. "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. 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. 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. 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." 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. 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.
Daily Mirror
2 days ago
- Health
- Daily Mirror
Women are just learning reason they overheat at night – and what to do about it
Overheating at night is a common complaint, but it's one that affects women more than men. Experts have revealed the surprising reason why women are more prone to feeling too hot when they go to sleep Overheating at night is a common issue for many people. Recently, one individual took to Reddit to ask others: "Why am I overheating when going to bed? The room is cool, fan and AC going, in light clothing, barely even covered up but for some reason my body feels like it's overheating once I lay down to go to sleep, even if I have been freezing all day? It's every night." Experts have now shed light on the topic, explaining why women in particular are prone to overheating when they head to bed. For many women, overheating at night isn't just a summer problem, it's an all-year-round issue. Women are significantly more likely than men to experience disrupted sleep due to overheating. While menopause might seem like the obvious cause, the reasons are more varied. Hormonal fluctuations at any stage of life – from monthly cycles to pregnancy, perimenopause, and beyond – are common contributors. To help you understand what's really happening (and what can help), Pretty You London has gathered insights from hormone and sleep specialists, along with practical tips to cool down and sleep better, no matter what stage of life you're in. Why women overheat at night "Hormones like estrogen and progesterone play a central role in how the brain regulates body temperature," says Dr. Renee Young, endocrinologist and founder of the Young Naturopathic Center for Wellness. "Even slight fluctuations can confuse the body into thinking it needs to cool down. That often looks like a hot flush or a sudden sweat episode, especially at night." Progesterone naturally raises core temperature, particularly during the second half of the menstrual cycle. Oestrogen tends to stabilise things, but when oestrogen levels drop – as they do in perimenopause and menopause – the body becomes more reactive to heat. "During periods of hormonal change, the hypothalamus can misinterpret even tiny temperature shifts and launch a full thermoregulatory response: sweating, heart rate spikes, even waking you up," explains nutritionist and hormone specialist Alison Bladh. It's not just your hormones at play Sometimes, the cause isn't down to your reproductive hormones at all. Stress and other health factors can play a major role, too. "Women in midlife often have a lower stress threshold," says Dr. Colleen Fogarty-Draper, a clinical dietitian with a special interest in women's health. "Higher cortisol levels, especially when they don't follow their normal rhythm, can interfere with sleep and make overheating worse." And in some cases, the cause may be something else entirely. "Night-time overheating and sweating are not exclusive to perimenopause or menopause," explains Bladh. "Conditions like thyroid dysfunction, PCOS, or primary ovarian insufficiency can trigger vasomotor symptoms. Certain medications – such as SSRIs, hormonal contraceptives, and fertility drugs – can also interfere with thermoregulation." What is the impact of overheating at night? Broken sleep, fatigue and more. These hormonal shifts don't just mess with your temperature. They disrupt your life. When you're waking in a sweat at 2 am, night after night, it can slowly impact your sleep quality. The result? A knock-on effect on your mood, focus, skin and more. "We often underestimate the ripple effect of poor sleep, especially when it's hormone-driven," says Dr. Young. "When women aren't sleeping well, everything from metabolism to memory can take a hit." How to cool down and sleep better If any of this sounds familiar, you're definitely not alone – and you're not imagining it either. Hormonal changes can be tricky, but there are things you can do that help. We asked the experts what really works. Here's what they shared:. 1. Choose breathable, thermoregulating sleepwear Hot nights and night sweats are bad enough without your pyjamas making things worse. If you're still sleeping in synthetic fabrics, it might be time to switch things up. Natural materials like bamboo viscose let air circulate and naturally keep your body temperature stable overnight. "We get so many messages from women saying how much cooler they feel after switching to bamboo nightwear," says Phoebe Street, Brand Marketing Manager at Pretty You London. "It's a small change that can make a big difference when you're struggling to sleep due to overheating." 2. Maintain steady blood sugar levels Nocturnal overheating isn't always down to hormones. According to Bladh, it can also be metabolic. "Blood sugar dips during sleep can trigger adrenaline and cortisol release, waking you up and making you feel hot," she explains. So what can you do about it? Consume a balanced evening meal with plenty of protein, healthy fats and fibre. If possible, steer clear of alcohol and sugary snacks in the hours before bedtime. They can disrupt your blood sugar and make it tougher for your body to remain cool throughout the night. 3. Choose supplements carefully Supplements can feel like navigating a maze, but one that's consistently recommended for sleep is magnesium glycinate. Bladh explains:. "Magnesium plays a key role in calming the nervous system, balancing hormones, and promoting GABA activity-a calming neurotransmitter that aids sleep." It's also one of the milder forms, so it's less likely to cause stomach upset. "I usually suggest 300–400mg in the evening," says Dr. Fogarty-Draper. "It helps muscles relax and can reduce night wakings." As always, it's best to consult with your GP before starting a new supplement. 4. Unwind with a warm (not cold) shower Whilst you might believe it's logical to take a cold shower before climbing into bed, it's not advised. "A cold shower can cause your body to generate more heat as a response," says Dr Hana Patel, NHS GP and sleep expert at Time4Sleep. Having a warm shower before bed can actually help reduce your core temperature. "It draws blood to the skin's surface," says Dr. Young. "As your body cools afterwards, it tells your brain it's time to sleep." 5. Cool your room down If you're prone to overheating during the night, minor adjustments to your bedroom can be beneficial. Keep blinds and curtains closed throughout the day so the room doesn't become too hot, then open a window in the evening once it's cooled down slightly to allow fresh air in. "Even a one-degree difference in room temperature can make a huge impact," says Dr. Fogarty-Draper. 6. Switch up your bedding It's not just your room's temperature that has an effect – the material your sheets and pillowcases are crafted from is significant too. Fabrics like bamboo or cotton don't stick to the skin in the same manner as synthetic materials can. They're lighter, more breathable and less prone to retaining heat. "People often think about changing their duvet in summer, but overlook the impact of their sheets and pillowcases," says Phoebe Street, Brand Marketing Manager at Pretty You London. "Using breathable, natural fabrics like bamboo across your whole bedding setup can make a huge difference to how well you sleep." 7. Try meditation Feeling stressed? It can be a major contributor to overheating, sleep disturbance and night sweats. "Stress shows up at night even if we've managed it all day," says Dr. Young. "Calming your system makes a real difference." Deep breathing or even 10 minutes of meditation before bed can help regulate cortisol and make it easier to fall asleep. New to meditation? An app or short breathing video on YouTube is a good place to start. 8. Don't be afraid to seek medical help Whilst lifestyle changes can help, there are times when it's not possible to tackle overheating yourself, or it's pointing to something more serious. "Persistent or unexplained overheating, particularly when accompanied by unintentional weight loss, fatigue, changes in appetite or mood, or irregular periods, warrants medical evaluation," says Bladh. "Rarely, night sweats may be a symptom of infection, autoimmune disease, or even certain cancers such as lymphoma." If overheating at night is affecting your quality of life or you're experiencing other symptoms, visit your GP. "Menopause and hormonal changes don't have to steal your sleep," says Dr. Fogarty-Draper. "When we understand the cause, we can take back control."
Tom's Guide
03-07-2025
- Tom's Guide
I slept cool at a festival during a scorching heatwave — here's how I did it
Sleeping during a heatwave is difficult. Now, imagine sleeping in a car during a heatwave and you'll start to imagine how I felt during my six nights at Glastonbury Festival sleeping in a (very well insulated) campervan. Being a UK campervan, it's designed to keep as much heat in as possible to help sleepers with the typical cold nights in England. So, when an unprecedented wave of 30 degrees Celcius (86 degrees Farenheit) heat hit the Worthy Farm festival site, it became a sweltering tin can. However, as the Sleep Features Editor for Tom's Guide, I had a few tricks up my sleeve to help me and my husband cool down and get good sleep (as good as it can be at a festival) night after night. While I've camped in a tent at Glastonbury before and enjoyed it, I was incredibly thankful to have the opportunity to borrow my mother-in-law's van for this year's festival. Inside the van is a small double bed, not quite long enough to sleep straight in. That means you have to sleep on your side. Aside from the driver's seat in the front, there aren't any windows, so airflow can be tricky. Considering the forecast seemed to predict we were in for a hot one, before heading off we stocked up on some top sleep gear to help us get through the mammoth six nights that were to come. While I was anticipating chilly nights like the last time I attended the festival, I still brought bamboo bedding and pyjamas with me because they can keep you warm as well as cool. And I'm glad I did. Being a natural material, it's breathable which means it doesn't trap heat like some synthetic materials can. It's also moisture wicking, so it can help remove sweat from your body, keeping you fresh. As you can imagine, this was a godsend at a festival when showers are limited. Bamboo also has a silky soft feel which means you can still feel cozy and comfortable at night without overheating. I opted for a Pretty You London pyjama set, and every night I looked forward to slipping into them, enjoying my little bit of luxury that helped me get through the rest of the festival. Pretty You London Bamboo Pyjamas: From $98 at AmazonThese Pretty You London pyjamas are made from bamboo viscose which is hypoallergenic, antibacterial and moisture wicking, making them a valuable addition to your festival wardrobe. There are plenty of styles and colors available, with this set starting from $98. My one tip for anyone at a festival is to bring a duvet or comforter if you can. Being able to cuddle up with a real duvet rather than a slippery sleeping bag is well worth the extra weight to carry in my opinion. And you might think that sounds too hot, but my husband and I decided to take our Silentnight Airmax duvet. This is a double layered comforter with mesh panels that allow air to flow through it. So, while most of the night I didn't need any kind of cover, I could still feel cozy without sweating. Okay, I know it sounds like I was 'glamping' at this point, but I am a Sleep Features Editor after all. My husband and I had slept in the van previously for a night or two and found, as side sleepers, we both woke in the night with a dead hip because of how firm the bed was. So, before Glastonbury, we ordered the Elemuse Dual Layer Three Inch Memory Foam Mattress Topper. The best mattress toppers add some cushioning to your bed without compromising the support, and that's exactly what the Elemuse did for us. While memory foam usually traps heat, the Elemuse mattress topper uses a gel foam which is better at dissipating heat and allowing it to transfer away from the body. In fact, Elemuse claims that the topper reduces sweating by 50%. It certainly didn't feel like it trapped heat, and because we were more comfortable, we weren't tossing and turning all night, working up a sweat. The result? Feeling surprisingly well-rested in the morning. Elemuse Dual Layer 3" Mattress topper: was from $119.99 now from $94.99 at AmazonWith cooling gel foam, I found the Elemuse mattress topper offered the perfect amount of cushioning to make the camping experience feel a little more luxury. Right now, a queen is down to $109.99 (was $149.99). We didn't come back to the van during the day once we were in the festival, so there was no reason for us to keep the curtains open. But this also meant we couldn't keep a door or window open for airflow. So, our best bet was to keep the van as dark as possible to try and prevent a heat build up throughout the day. While this didn't necessarily keep it 'cool', it certainly worked to avoid soaring temperatures. By the time we returned to the van late at night, temperatures had dropped a little and we weren't welcomed with a wave of warm air when we opened the door. Even without a heatwave, sleeping at a festival can feel almost impossible. Here are a few of my top tips to get quality rest no matter where you are. I've never used a sleep mask before, simply because I love waking up to natural daylight. However, when the sun is rising at 4am and I'd only gotten to bed a couple of hours before, I thought it was best to delay that light as much as possible! I used an Olesilk Mulberry Silk Sleep Mask that fits all the way around the head and is slightly padded to avoid any pressure build up around your eyes. Even if it came off in the night and I did wake up too early, it was never far away and as soon as I put it back on, I managed to get a couple more hours of precious sleep. Olesilk 100% Mulberry Silk Sleep Mask: from $25.99 at AmazonMade from 100% mulberry silk, this sleep mask stays cool and comfortable night long. Instead of straps that can irritate you, it has a softly padded design to avoid pressure build up. It's available in nine different colors and starts from $25.99. I'm an avid festival goer and sleep next to a snoring husband, so as you can imagine, earplugs are essential. After using foam earplugs for years, despite them hurting and damaging my ears, I wanted to use a softer, less disposable option. I tried Loop Quiet 2 earplugs, which were better than foam, but they didn't block enough sound to help me survive Glastonbury. This time, I tried the Alpine Silence Earplugs and was impressed. They stayed in my ears until the morning and they blocked so much sound I was blissfully unaware of the chaos that was unfolding around our campsite every night. Now, the Alpine option might not work for you and the Loop might, it's worth trying a few options so you can find the perfect pair for you. Alpine Silence Earplugs: was from $24.95 now from $19.95 at AmazonComing with a convenient portable carry case and four size options, these Alpine Silence Earplugs are great value, especially at 20% off. Right now, all six color options are discounted to $19.95. I never lie in and usually I'd never advise anyone to as a consistent sleep schedule is key to quality rest. Even during the weekend, no matter how late I've gone to bed, I'll wake up between 7 and 8am. But this Glastonbury, I forced myself to sleep for as long as possible in the mornings. For me, I worry that I'm missing out on the festival if I'm lying in – but realistically, nothing much happens before 12pm anyway. So, rather than waking up early and waiting around for your mates to get up, it's best to get some more shut eye. So, skip the alarm and practise some calming breathing exercises to help you fall back asleep in the morning.
