How to sleep when it’s hot – advice for coping as UK temperatures soar during the heatwave – The Sun

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DURING the summer months, the hot weather can impact us all through dehydration, exhaustion and trouble sleeping.

But how do we keep our eight hours intact? Here are a few tips and tricks we keep up our sleeves for dealing with the heatwave.

How can I get to sleep when it's hot?

Experts have issued the following tips to help get a good night's sleep.

  • Keep bedroom curtains closed during the day
  • Use cotton sheets, which will absorb sweat and help you sleep more comfortably
  • Open a window an hour before you go to bed
  • Use a fan to circulate air around the room
  • Put sheets in the freezer for a few minutes before bedtime

When it comes to coping with higher temperatures, Dr Thomas Waite of Public Health England has said: "It's really important to remember that there are some people whose health suffers in hot weather.

"Older people, those with underlying health conditions, and young children may all feel the ill-effects."

What does the NHS advise about sleeping in hot temperatures?

  • Shut windows and pull down shades when it's hot outside – open windows only when it's cooler
  • Stay out of the sun during the hottest times of day – 11 am to 3 pm – if you're vulnerable to the effects of heat
  • Have cool baths and showers
  • Drink cold drinks regularly and avoid alcohol, caffeine, and drinks high in sugar
  • Plan ahead to make sure you have the food, fluids, and medication you need
  • Identify the coolest room in your house so you know where to go to keep cool
  • Wear loose clothing, a hat, and sunglasses if you go outdoors
  • Check on friends, neighbours and relatives who may be less able to look after themselves
  • When enjoying the sunshine it's important to protect yourself against harmful UV radiation that can cause skin cancer

What does Cancer Research UK advise about sleeping in hot temperatures?

  • Spend time in the shade between 11 am and 3 pm when the sun is strongest
  • Cover up with a T-shirt, hat and sunglasses
  • Use sunscreen with a protection level of at least SPF15 and four stars – apply generously and regularly

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