You slept WRONG in the heat – 10 tips for sleeping in 32C – The US Sun

It feels natural to strip naked to endure the warm nights.

With Britain set to end the week on a 34C sizzler, many will resort to command.

Experts say sleeping naked might actually make you hotter

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Experts say sleeping naked might actually make you hotterPhoto credit: Getty – Contributor

How else will sleeping be bearable?

But experts say don’t fall into the trap of sleeping naked, as it can make you feel hotter in bed.

Normally, sleeping naked has a number of health benefits, including maintaining vaginal health and male fertility.

It can also improve sleep.

But it’s better to avoid it in warm temperatures, says Dr. Guy Leschziner, specialist in neurology and sleep medicine.

He said on BBC Radio 4’s Today show in 2019: “People may be better off sleeping in their clothes than sleeping naked.

“When you wear a natural fabric like cotton, it acts like a wick for your sweat and can increase the surface area for sweat to evaporate, making you feel a lot cooler.”

People sleep better in clothes than naked

dr Guy Leschziner

And if you wake up more tired than usual, it’s probably also because of the hot weather.

dr Leschziner explained: “Fleeting hot, overheating, is a form of discomfort in many ways, and just like any other form of discomfort or pain, this is likely to have a negative impact on both falling asleep and staying asleep.

“So sleep quality will be worse, especially in the first half of the night when your bedroom is likely to be even warmer than later in the night.”

“Essentially, you’re somewhat sleep deprived — the quality of your sleep is poor and the amount you get is limited.”

In order to be able to sleep well, it is important to keep a cool head.

Here are 10 more ways to beat the heat at night so you can doze off peacefully…

1. Take a hot bath

It sounds crazy, but a hot bath in the evening might do the trick to get you to sleep faster.

The Sleep Foundation — a medically-reviewed sleep health site — says, “Hot baths are most beneficial when taken before, but not immediately before, bedtime. Your body temperature will drop after you exit the bath as your body adjusts to the cooler environment.

“As an added bonus, baths promote feelings of relaxation that can help you fall asleep faster.”

One expert has previously told The Sun that warming your feet before bed — with a hot water bottle, for example — is helpful for achieving that vital temperature drop before bed.

2. Close and cool the curtains

The Sleep Foundation recommends keeping the curtains closed during the day so your room doesn’t become a sun trap.

Another trick is to spray water on some sheets and then drape them over an open window like a curtain.

This allows the breeze to blow refreshingly cool air through your room without the added noise of a fan.

3. Power off

Think about the energy you use in your home during the day.

Cooking a meal on the oven or stovetop in the hours before bed will pump hot air through the home, and running dishwashers or washing machines also generates heat, says the Sleep Foundation.

Turn off all outlets at night to keep things cool – and save energy in the process.

4. Let some air flow

The Sleep Foundation says a cross breeze is important for some airflow in your bedroom. It occurs when there is an entry and exit point for air, allowing the wind to “bring some relief from the heat”.

Open two or more windows or doors to allow air to flow in one and out the other, and see if it helps cool you down.

5. Ice some rice

Ice can be your friend at night without melting you.

Make a cold water bottle by filling a sock with rice and then freezing it. Press this against your sensitive pulse points – on your wrists, ankles, toes and temples – to instantly drop the heat by a notch.

You can also freeze a hot water bottle and put it in your bed before bed.

dr Leschziner said, “It’s a very useful way to try and keep your bed cooler for longer.”

6. Watch what you drink
It is not recommended to drink before bed as it can affect your sleep quality.

But it might be affected even more when it’s hot. Alcohol affects your nervous system and causes fluctuations in blood pressure, heart rate and body temperature.

7. Chill your pillowcase

Everyone loves the cold side of the pillow – but during a heatwave, it barely lasts a minute.

To help you fall asleep, Dr. Leschziner to put your pillowcase in the freezer for a short time before bed.

“Putting sheets or pillows in a plastic bag and popping them in the freezer before bed is actually a really good cool down — at least until you’re ready to fall asleep,” he said.

8. Do it alone

Is your partner a human radiator?

If you usually share a bed with someone and fight during the hot night, it’s time to get ruthless.

It’s obvious, but you have a better chance of staying cool if you have the bed to yourself, and sleeping apart might be the only way to save your sanity.

9. Be careful with the fan

Some experts warn that sleeping with the fan on could disrupt your sleep.

The sleep consultant says using a fan can trigger allergies and potentially cause symptoms like wheezing.

The website states: “For some people, a ceiling or floor fan in the room helps them fall asleep and stay cool at night.

“For others, it can keep them awake, trigger asthma attacks, or dry out their eyes.”

If you find a fan helps, place a bowl or tray of ice in front of it for a cooler boost.

10. Change your bed sheets

If you regularly have hot, sweaty nights, it may be worth investing in completely new bedding.

The Sleep Foundation says: “Thick foam mattresses tend to absorb and trap body heat, making you feel overly warm. Other mattresses sleep cool in comparison, thanks to components like aerated latex and open spiral systems that allow air to circulate throughout the interior.”


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https://www.the-sun.com/health/1031078/ten-tips-sleep-through-heatwave-naked-wrong/ You slept WRONG in the heat – 10 tips for sleeping in 32C – The US Sun

Sarah Y. Kim

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