How to stay cool enough to sleep in a heatwave - Evewoman
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Trouble sleeping in the heat? How to stay cool enough to sleep in a heatwave without air conditioning

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Sure, the hot weather is lovely, but it's a double-edged sword.

While you may enjoy the glorious sunshine and toasty temperatures during the day, come night-time, it's often a different story and we can be left frazzled and unable to sleep.

Keeping your home cool during a heatwave can be a thankless task, especially if you don't have air-conditioning (which can be expensive anyway).

So what do you when you're tossing and turning in the heat and nothing seems to be working?

The Sleep School's expert Dr Guy Meadows works with Bensons for Beds and has some tips to keep you cool and get you to sleep, rather than be hot and bothered, counting sheep.

Keep a cool head

Getting frustrated and restless because you're hot only generates more heat and keeps you up longer. Keep a cool head by lying still - only by accepting the heat can you move your mind and body closer to sleep.

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Choose cotton - and pyjamas!

Save satin, silk or polyester sheets for a cooler day. Cotton bed linens are lightweight and breathable, promoting airflow in your bedroom.

And keep those pyjamas on! The temptation may be to go commando, but as cotton lets your skin breathe it also allows for air circulation.

Make your own breeze

Humans sleep best in a cool bedroom, with the ideal temperature being 17ºC. Open a window or invest in an electric fan to add an extra breeze

Late night entertaining

Warmer nights lead to delayed bed times, which can lead to later eating and drinking close to bedtime.

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This is all good summer fun, but the downside is trouble sleeping.

For best quality sleep aim to leave at least two hours between eating and sleeping, while limiting alcohol close to bedtime.

Lose a layer

Use sheets and blankets, rather than duvets; these can help to regulate the body temperature quickly and easily.

Reach for the H2O

Have a glass of water by the bed to drink if and when needed. Drinking a full glass of water before bed can lead to multiple toilet visits throughout the night.

Cool shower

Take a cool shower before bed for a quick and easy way to cool down. Avoid freezing showers as these can be over stimulating and wake you up.

Summer noise

Use ear plugs to block out noise for a quiet sleep environment.

Some other things you could try include:

  • Sleep in the spare room rather than with your partner to avoid sharing body heat
  • Find the coolest room in the house and sleep there, rather than in your normal bedroom

Keep the curtains and blinds shut at home during the day to keep the temperature in your house down

The views and opinions expressed here are those of the author and do not necessarily reflect the official policy or position of Evewoman.co.ke

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