Expert advice on using menthol oils in the heat for sleeping
The human body is designed to sleep in milder temperatures, so even though it has been extremely hot in Britain this summer far into the night, many people have found it quite difficult to fall asleep. There are a few tactics you may take to get to sleep despite the heatwaves since bedrooms should normally be kept between 16 and 18 degrees Celsius for a comfortable resting environment.
Cooling yourself down doesn't just help you fall asleep easier, but it will also improve the quality of your sleep.
High temperatures might cause your body to experience a natural state of anxiety, which can cause more intense and upsetting nightmares.
According to Alex Dimitriu, MD, who is dual board certified in psychiatry and sleep medicine, we enter deeper, more restorative sleep when our body's temperature decreases while we sleep.
Therefore, cooler temperatures might also aid in keeping us sleeping and allowing us to dream but then forget those dreams as is natural. In fact, warmer weather may cause more wakings from sleep, during which dreams may be recalled. The antithesis of perfect sleep is fragmented sleep. A fan is always a good thing to have on hand while attempting to cool off, but occasionally it falls short.
In light of this, here are eight suggestions for creating a cooler resting environment and improving your quality of sleep during hot weather.
the night before, place your pillowcase in the freezer.
If you have trouble cooling off at night, prepare in advance by placing your pillow and a pair of socks in the freezer for about 15 minutes before retiring for the evening.
Or, for a lengthier cure, try freezing a hot water bottle for an hour before bed after filling it with cold water.
Keep the drapes and blinds in your bedroom closed all day.
Keep your blinds and drapes closed the entire day as this is another good piece of advice to get ready for the hot nights in advance.
This will make the sun's rays that are warming the room through the window less intense. It is suggested against doing this, though, if you have darker-colored blinds because they have a tendency to absorb heat and make the room warmer.
Then, to reflect the sun's rays back during the day, you may create your own sun reflector by taping some aluminum foil to the window.
Throughout the day, expose yourself to as much sunlight as you can.
While you should keep your bedroom dark, you should aim to spend as much time as possible outside each day.
"Light plays the most crucial function in regulating your body's internal clock, since it signals to your brain when to be aware and when to slumber," stated Martin Seeley, CEO and sleep expert at MattressNextDay.
"You should expose yourself to as much light as you can during the day to promote alertness, but as the day wears on, you should draw your curtains to block out the light of the night and use ambient lighting instead.
"By the time you go to night, your bedroom should be almost completely dark, signaling to your brain that it is time for bed. Keep an eye mask close to your bed to block out the light if your blinds or curtains don't permit it.
Always opt for light-coloured bedding in hot temperatures to reflect the heat away (Image: GETTY) Try to avoid napping but if you must, do it the right way
While the sun makes it incredibly easy to have an accidental afternoon nap, this can have a detrimental effect on your sleep that night unless it’s done right.
Mr Seeley said: “If you must nap, you should only sleep for between 10-20 minutes as anything longer than 30 minutes can risk feeling groggy as your body will have entered a deep sleep cycle.”
“Make sure this is more than eight hours before your bedtime though, as it could impact your sleep if not.”
Stop drinking alcohol at least four hours before your bedtime
A glass of wine or a beer is customary for a fair few during a heatwave, but it’s important to stop drinking at the right time to prevent your sleep being disrupted.
Mr Seeley said: “While alcohol can make you fall asleep due to its sedative properties and, therefore, allow you to fall asleep quickly, what’s not common knowledge is that your sleep quality is considerably lower after consuming alcohol.
“You won’t feel recharged the following morning and will suffer from excessive sleepiness throughout the day.
“So, if you do decide to drink (which is fair!), make sure to stop drinking at least four hours before your bedtime so it’s mostly worn off by the time you drift off.”
Switch your duvet cover to a lighter-colour
As mentioned, dark colours absorb heat - but light colours reflect it. So another good tip to help regulate your body temperature at night is to swap your duvet for a lighter coloured one or opt for a bamboo sheet.
Steve Adams, CEO at Mattress Online said: "Bamboo is a breathable and moisture-wicking material, making it one of the best options if you sweat a lot during sleep.
“Bamboo fabrics are also naturally hypoallergenic, which can help reduce allergy symptoms that normally come hand in hand with hot weather. Avoid cotton bedding at all costs, as it’s not moisture-wicking and can make you feel sweatier.”
Move your bed to this secret spot to encourage the highest quality of sleep
If you’re struggling to sleep, you should also consider moving your bed to the best position for sleep, as this can improve your sleep quality beyond the heatwave.
Mr Seeley said: “Placing your bed against the longest wall allows you to fall asleep faster as when it’s alternatively placed near a door or window, you can be kept away from sounds and shadows, which are likely to happen during the hotter periods of the year as people make the most of the weather.”
Tense your toes to reduce tension
If you’ve had a few nights of bad sleep due to the heatwave, chances are that you’ll be feeling more tense than usual.
Try tensing and relaxing your toes for a count of 10 each time. Sleep experts at the University of Maryland found this can draw attention away from the rest of your body, and helps you relax more quickly.