With the weather looking to heat up this weekend, OTTY Sleep have collated eight simple ways on how you can get a cool and relaxing sleep.
HOW TO SLEEP IN THE HEAT
‘While many of us are thrilled when the sun is shining, we are a tad unequipped to cope with Mediterranean temperatures, especially when it comes to bedtime,’ explains Michal Szlas, CEO and founder of OTTY Sleep.
‘Sleeping in a heatwave is a gruelling task. The result: a nation of sweaty and stressed sleepers. With Britain standing as one of Europe’s worst countries when it comes to sleep, we’ve come up with eight simple ways on how you can get a cool and relaxing sleep throughout the summer.’
1. BREATHABLE BEDDING
Breathable bedding is a must in summer months. Natural materials such as cotton and wool have unique temperature-regulating properties, helping you keep the night sweats away.
2. STAY HYDRATED
Staying hydrated has more purposes than just replacing the water your body loses through a hot and stuffy day. Drinking half a pint of water in the evening will optimise your body temperature through the night.
3. AVOID ALCOHOL
It may seem like a good idea to visit the beer garden and spend your evenings relaxing in the sun, but don’t. While you might fall asleep a little quicker, alcohol reduces rapid eye movement (REM). Disruptions in REM sleep often leaves you feeling drowsy the next day, gives you lower concentration levels and starves you of much-needed quality sleep.
4. MAKE THE MOST OF SUNLIGHT
Sunlight provides the body with a lot of good. It releases feel-good endorphins and serotonin, both of which help to boost your mood and help you feel calm and relaxed. It also helps to acclimatise the circadian rhythm, helping to ensure you get the best night’s sleep.
5. THINK ABOUT YOUR MATTRESS
It’s no secret that a mattress which is old or uses ageing technology can overheat – a problematic feature especially in the winter. If your mattress is around 8-10 years old, it might be worth investing in a new one. As well as looking out for cooling properties, make sure the mattress includes tall pocket springs, as these will act as an air bellow and dissipate excess air from the mattress, and keep your mattress fresher for longer.
6. ICE YOUR WRISTS AND FEET
Your wrists and feet are both sensitive areas and contain a number of pulse points. Put ice on your wrists and place your feet in cold water just before bed, as this will chill you down and give you the chance to get a better night’s sleep.
7. KEEP A COLD WATER BOTTLE
A hot water bottle doesn’t just have to be used in winter. Fill it up with cold water and place it in the fridge or freezer for an hour or so before bed. This will help to reduce your body temperature throughout the night.
8. CREATE THE PERFECT ENVIRONMENT
You want to create a cool bedroom setting, so remove excess heat by turning off lights wherever possible, spritz your room with lavender and invest in some blackout blinds.