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Scottish Sun
6 days ago
- Health
- Scottish Sun
Top 8 hacks to help you sleep peacefully during hot weather — and why you should never take a cold shower
Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) 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. Sign up for Scottish Sun newsletter Sign up 2 Dr Sophie Bostock, a leading sleep specialist revealed why cold showers and baths "are the worst" way to keep cool in hot weather Credit: TIKTOK/THISMORNING 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.
The Irish Sun
6 days ago
- Health
- The Irish 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 2 Dr Sophie Bostock, a leading sleep specialist revealed why cold showers and baths "are the worst" way to keep cool in hot weather Credit: TIKTOK/THISMORNING 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.' Read more on Fabulous She adds that hot nights not only reduce deep sleep, which restores the body, but also cut into '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. Most read in Fabulous 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 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 Stock image of a woman struggling to sleep in the heat Credit: GETTY
Scottish Sun
22-05-2025
- Entertainment
- Scottish Sun
All the signs Chris Hughes and JoJo Siwa were secretly dating after confirming romance with VERY public kiss in the pool
CHRIS Hughes and JoJo Siwa gave us plenty of clues they were dating long before they "confirmed" they were in a relationship. The Celebrity Big Brother stars have continued to keep tongues wagging over the status of their VERY close friendship ever since leaving the house. 10 Pop star JOJO Siwa and Love Island hunk Chris Hughes have sent the rumour mill into overdrive after being spotted sharing a kiss in a hotel in Mexico 10 Chris Hughes and JoJo Siwa have dropped clues they were dating for weeks now Credit: instagram 10 The CBB stars reunited in Mexico City this week Credit: Instagram/Chris Hughes It comes after Chris, 32, made the 12-hour trip from the UK on the weekend to support JoJo, 22, as she performed to screaming fans in Mexico City. During her set, the Dance Moms star gave a shout out to the Love Island hunk. It came when she was singing the famous song Bette Davis Eyes. Instead of singing, "she's got Betty Davis eyes", the YouTube star sang; "Chris Hughes' eyes". JoJo Siwa and Chris Hughes spotted holding hands The crowd could be then be heard cheering their approval. Fans said the pair have made no secret about their close connection after dropping a series of clues. Here we take a look at some of the signs that their relationship was more than just a friendship. THIS MORNING CONFESSION 10 JoJo didn't deny wanting things to turn romantic with Chris Credit: Rex Chris and JoJo appeared on ITV's This Morning just days after their CBB exit, where she didn't deny wanting things to turn romantic. Co-host Ben Shephard grilled the pair and asked if it was just "platonic" or if it could develop into something "romantic". JoJo laughed and said: "He's a gorgeous boy, look, he's a great guy, it is platonic, we have a lot of fun together. "Life is life and I don't know any future of anything but I'm really grateful for the dynamic that we have and the bond that we have. "Whatever life does, life will do." BY MY SIDE FOREVER 10 The US star the former Love Islander will be in her life forever Credit: Instagram/Chris Hughes In her Viall Files interview, JoJo said Chris would be in her life forever. JoJo, who dumped her partner Kath Ebbs at the CBB wrap party, also addressed speculation involving Chris, firmly denying he played any part in her split. JoJo said: 'Obviously a lot of people think Chris has something to do with it. Chris does not have absolutely anything to do with it. 'Chris and I are friends. We have a very great friendship. It is a very strange like, you were meant to be in my life, we have a very special bond. 'It's genuinely unlike any friendship bond I have ever created. 'But my situations are completely unrelated and that's unfortunate because things got misconstrued.' WEARING CHRIS' CLOTHES 10 JoJo was spotted wearing Chris' clothes at Heathrow Terminal 5 Credit: itsjojosiwa/Instagram Since being separated, JoJo has rocked various items of Chris', including his orange beanie hat, his bracelets and caps. The Dance Moms star fled the UK wearing Chris' large grey top with the hood up and an orange beanie hat as she arrive at Heathrow Terminal 5. While other eagle-eyed fans went full detective mode with what they believe is a subtle clue that JoJo may have fallen for Chris during her appearance on the Viall Files podcast. One fan took to Reddit to point out a moment during the episode that they believe hints at a budding romance. The fan penned: 'Probably overreading lol... 'But did anyone else notice that towards the end of the (Viall Files) podcast, when they asked her what her love life looks like in the near future, she reached for and spent some time holding/playing with a very particular piece of jewellery? 'Hanging on her necklace that people have been discussing today.' Another replied: 'Definitely the same ring.' A third chimed in: 'Well spotted, I think you are on to something there.' Chris had previously been photographed wearing a nearly identical silver ring during a night out with a male friend, fuelling speculation that he may have gifted it to JoJo before she returned to the U.S. COMMUNICATION IS KEY 10 The pair have remained in close contact since leaving the famous CBB house Credit: Instagram/Chris Hughes The reality stars have maintained their close friendship, despite being thousands of miles apart. The pair have jumped on each others TikTok lives and JoJo regularly said on social media that she has been speaking to Chris. They made no secret about their connection on Instagram Q&As, where JoJo admitted she was missing Chris and the UK. REUNION PLANS 10 Chris made the 12-hour trip from the UK on the weekend to support JoJo at her gig Credit: instagram 10 Chris jetted across the Atlantic to be with JoJo for her 22nd birthday Credit: Instagram/Chris Hughes JoJo previously said she was planning a trip back to the UK for the end of May. But in a surprise move Chris jetted across the Atlantic to be with JoJo for her 22nd birthday. Chris made the 12-hour trip from the UK on the weekend to support JoJo as she performed to screaming fans in Mexico City. The star, who has so far insisted they are just good friends, then melted hearts when he was spotted waiting backstage for JoJo to finish. Chris' trip also coincided with JoJo's 22nd birthday, meaning he was there to celebrate it with her. But Chris has now raised eyebrows even further with his latest tribute to the former Dance Moms star. Some followers even think it is his sign that they are an official couple. Chris has shared a selection of photos on Instagram with the caption: "The previous 7 days have been the prettiest.. 😊💫🎂." JoJo replied: "& happiest:). Heart is overflowing 🤍." The first shot is a sweet black and white photo of the pair cuddled up together with their heads resting on each other. Chris and JoJo were also captured as they took a selfie during a night out and while snuggled into each other as they lay on a sofa. The most intimate picture showed JoJo sitting on Chris' lap as they nestled in to each other in a cafe. At first glance, fans could be forgiven for thinking they were sharing a kiss. Chris is also photographed with JoJo's mum Jessalynn Siwa, who also starred on Dance Moms, and her loved ones.
