For most of us, Summer is the best time of year; warm, sunny days, BBQs, a tall glass of Pimms… but then the sun sets and the downside to hot weather begins: you can’t sleep. There’s really nothing worse than tossing and turning all night long and being unable to cool down. With that in mind, here are a few expert tips to help you beat the heat.
Before Going to Bed
The hours before bed time are an important time to unwind and mentally prepare for sleep. Following our advice will get you on your way to a peaceful night’s rest.
- Having a cool shower before bed really aids in cooling your body down and can provide some much-needed relief from hot and clammy weather.
- Bring a cool, wet flannel in a bowl with you to bed. This might seem a bit odd, but lightly wetting your skin will significantly cool you down – plus, if you do wake up in the night, this is a quick and effective way to lower your temperature without getting out of bed.
- Don’t exercise in the few hours before bed. Exercising raises your internal body temperature quite considerably – in fact, around 70% of the energy we lose through exercise is heat. Exercising also causes your body to release adrenaline, which raises your heart rate and heightens your alertness – effects that are not conducive to a good night’s sleep.
- Ensure that you drink plenty of water throughout the day, and bring an insulated bottle of icy water with you to bed. Being dehydrated can disrupt your sleep, and hot weather will only make this more likely.
- In the same vein, it’s a good idea to avoid alcohol and caffeine before bedtime, as these substances also cause dehydration, as well as increasing your heart rate.
Your Sleep Environment
Creating a cool and peaceful sleep environment is essential for a restful night, even in the cooler months, but it becomes even more crucial when the weather is hot. You can have a look at our in-depth blog post about this, but in the meantime here are some great pointers.
- Usually we would advise that a draughty room equates to a poor sleep environment, however, during the hot months this is quite the opposite. The best temperature for a perfect night’s sleep is 16-18°C, so it’s a good idea to keep windows open and to have a fan on during the night.
- Arguably the most important factor involved in creating a restful sleep environment is your mattress. If your mattress is over 7 years old, or is causing you discomfort, you should urgently consider investing in a new high quality mattress. A layered, engineered mattress containing a combination of cooling memory foam with wave technology and micro springs – a Brook + Wilde mattress - promises to be your best option for comfort and support.
- Quality pillows are also of great importance, and every person has different requirements from their pillow. Brook + Wilde’s wide range of luxury pillows are made with you in mind – choosing from a variety of firmness levels, as well as different materials, you’re sure to find the perfect pillow to lay your head. Remember, if you get too hot in the night, try flipping your pillow – it will bring you a welcome coolness which is bound to send you straight back to sleep.
- A big part of creating your sleep environment is the idea that you should look forward to going to sleep. Your bed should be a sanctuary from the stresses of every day life, and it’s really the best form of self-care you can gift yourself. Why not try our luxury bedding? Brook + Wilde’s eco duvet is a lightweight, silky soft cover that will keep you wonderfully cool in the hot summer nights.
- A bedtime routine is another key to sleep success. Aim to go to sleep and wake up at the same time each day – this way your body will know it’s time to wind down.
- Follow these tips for a dreamy night’s sleep – so you can enjoy the sunshine the next day!