How to sleep in hot weather: Three ways to get to sleep when temperatures are extreme

Britain’s heatwave is here – and it’s about to get hotter. Balmy nights got you all in a huff? Dr Nerina Ramlakhan soothes the restless with her three top tips.

Sleep expert Dr Ramlakhan said: “A good night’s sleep is important in order to process information throughout the day, as well as to repair and rebalance the body physically and mentally.”

With stuffy temperatures settling in, whacking out the fan may not be good enough.

For an added ice-cool breeze, why not try placing a tray of ice in front of the blowing fan?


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The melting ice cubes will help cool down the bedroom – assisting with a more comfortable night’s sleep.

Tip one

Dr Ramlakhan recommended to keep the body cool. To do this, she added: “Wash your feet with cold water before getting into bed.”

The sleep expert also suggested to “rinse wrists under cold water”, in addition to the feet, to fall asleep easier.

Tip two

For those who still like to have the comfort of a duvet for bedtime, invest in “lighter duvets and sheets, such as 4.5 Tog”.

The lighter the duvet, the more cool it’ll be to sleep in – you definitely don’t want to be sleeping in a duvet made for the winter.

Dr Ramlakhan praised the “Silentnight Geltex mattress”, as it is “designed to prevent the body from overheating”.

Tip three

“Stay hydrated!” instructed Dr Ramlakhan. “Remember to drink lots of water throughout the day time.”

There’s nothing pleasant about having a dry, cotton-like mouth – and so having water next to the bed is a good idea.

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In addition to Dr Ramlakhan’s tips, here are some more for free, starting with chilling your pillowcase.

What? Yes, place your bedroom pillow cases in the freezer as you wind down from bedtime.

Once you’re about to hit the hay, just place the cold pillowcases back onto the pillows.

This is a great way to keep the head nice and cool – as the sleep expert said, there needs to be “a warm body and a cool head”.


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Another technique is to chill a wet flannel in the fridge up to an hour before bed.

The cool flannel can rest upon the forehead as you drift off to sleep and into dreamland.

One other way to cool down the heat strikes is to spray yourself with cold water using a plant mister.

Why is Britain experiencing a heatwave?

The Met Office explained heat waves occur when “high pressure develops” across an area.

“High pressure systems… can occur in the UK due to the location of the jet stream,” it added.

What’s a jet stream?

“The jet stream is a core of strong winds around five to seven miles above the Earth’s surface, blowing from west to east.”

Right now, Britain is experiencing “slow moving” and “high pressure” systems.

The Met Office has warned that UV radiation is “very high” as is the pollen count.

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