Struggling to sleep in the heat?

If you’ve been finding it harder to sleep over the last few nights, you’re probably not the only one.

Hot weather can make it much harder to properly switch off and stay asleep, especially when bedrooms stay warm into the evening and there’s little chance to cool down overnight.

For some people it can mean struggling to fall asleep at all, while others find themselves waking repeatedly through the night feeling too hot or uncomfortable to properly rest.

What can help?

The good news is that a few simple changes can often make a real difference.

Trying to keep bedrooms shaded during the day can help stop rooms overheating too much, and once temperatures begin to cool slightly in the evening, opening windows can help air circulate.

Other small things that may help include:

• Using lighter bedding and sleepwear

• Taking a cool shower before bed

• Avoiding very heavy meals late at night

• Limiting alcohol in the evening

• Keeping bedrooms as cool and dark as possible

• Staying hydrated throughout the day

  
  

If you are struggling to sleep, it can also help to avoid intense exercise or very hot showers close to bedtime, as both can raise body temperature further.

Looking after yourself in the heat

Warm weather can affect all of us differently, so alongside trying to get a better night’s sleep, it’s important to take extra care of yourself during periods of very hot weather.

Staying hydrated, keeping out of direct sun during the hottest parts of the day, wearing sunscreen and taking regular breaks to cool down can all help reduce the effects of heat on the body.

Young children, older adults and people living with long-term health conditions can be more affected by hot weather, so it’s important to check in on friends and family members who may be struggling.

If you are concerned about how you or a someone you know are coping in the heat, please seek medical advice.