How to Get Some Good Sleep in the Summer Heatwave

Summer is a great season but it comes at a cost. Many people love the outdoors and the sun during this period, but it can also have those heat waves which can be exasperating especially when you need to sleep.

With temperatures soaring and unbearable humidity, when the mercury rises sleep is usually the first thing to suffer. Don't let the heat stop you from getting some much needed good sleep.

So what can you do to stay safe and get some much needed restful sleep during these hot summer nights? This article has got some top heatwave sleep tips.

In this article:
Your body
Your bedroom
Your health

Synonyms: Sleep, catnap, doze, drowse, forty winks, nap, siesta, slumber, snooze.

A). Your body

1. Water is a great cooling agent – both externally and internally. A cool shower before bed can help and always remember to stay well hydrated. Aim to drink two litres of water or other liquids but avoid alcohol and caffeine where possible.

2. Ever get nocturnal leg cramp? It apparently affects millions of adults and dehydration is believed to be one of the main causes. So ensure you do keep well hydrated as discussed in point one above, and if you're still suffering try Crampex tablets which help to both treat and prevent muscle cramp at night.

3. Some people find fine mist sprays super helpful, and there are loads of them in the market. Look through the shelves at your local store or supermarket and you will be sure to get one. There are several to choose from, including the Avène Thermal Spring Water Spray, the Evian Facial Spray and many others.

4. Sleep solo to keep your cool. If you find yourself tossing and turning all night long and your other half is emanating enough heat to boil a kettle, consider separate rooms for the duration of the heatwave. Not only are partners more likely to disturb you in the night, the extra body heat can make it even harder to get to sleep in the summer months. Sleeping in separate beds also means that you’re able to stretch out, rather than curl up, which helps body heat to escape.

B). Your bedroom

1. An essential step to combat overheating at night is to prepare your sleeping quarters during the day. Prevent heat build-up in your bedroom throughout the day. Keep curtains and blinds shut during the day, while at night open your windows and allow air to circulate (unless it is hotter outside than inside).

2. Use a fan to circulate the air around your room. If opening your windows isn't an option, then it's worth investing in a fan to cool you down at night. Fans also come with an unexpected sleep boosting trick - the white noise of a fan whirring away is actually proven to help sleep.

3. It seems obvious, but wear lighter sleep wear (or none!) to ensure you don't overheat during the night. If you're a fan of snuggling up in pyjamas, make sure you opt for natural fibres, like cotton wears, to help you keep your cool. Cotton has moisture absorbing properties that will help keep the sweat from your body. Avoid synthetic materials that will cling to you at night.

4. The duvet you use during the winter is likely to be too heavy in the hot summer weather. It is worth investing in a summer duvet or switching to a cotton sheet to keep you from overheating during the warmer months – use a cotton sheet or light duvet instead.

5. If you are sleeping with windows or balcony doors open, you may unfortunately experience insect or mosquito bites. Something like Anthisan Bite and Sting Cream can help to relive the itch and inflammation.

6. Keep a glass of water by your bed and take sips if you wake up during the night.

C). Your health

1. When you sweat a lot, you lose not just water, but also electrolytes. This can be dangerous, so ensure you top them up. Coconut water is nature's electrolyte replacement drink or try Dioralyte which replaces electrolytes and treats dehydration.

2. It sounds obvious, but avoid excessive sun exposure. And WEAR SUN CREAM. Sunburn dehydrates you further, not to mention makes you feel hot and uncomfortable.

3. While no one is suggesting you stop exercising – ensure you take extra care to rehydrate, and stay in the shade if exercising outside, or ask your gym to turn the air-conditioning on in your class.

If despite all the above, you still struggle to sleep, put some drops of drowsy lavender oil on your pillow and consider some sleep remedy that can help and won't leave you feeling groggy the next morning.