As Britain heads into a heatwave this week, many people find getting a good night’s sleep a real challenge.
Here’s a few of my favourite tips for a better night’s sleep during a heatwave.
Keep The Hot Air Out
Look at which side of your home the sun is on, keep windows and curtains on that side closed to keep hot air out. Once the sun has dipped low and is no longer shining on your windows, fling them open to let the cooler evening air flow through before bed.
Keep Hydrated During The Day
How many of us drink the recommended 2 litres of water a day? I know I often fall short but now is the time to make sure we are getting enough fluids. By looking after your hydration in the day, you will sleep better at night and avoid
waking with a dehydration headache. Find plain water boring? Why not add a squeeze of lime juice? or try some refreshing mint tea? However, be careful not to drink large amounts in the hour or so before bed, you might find yourself waking in the night to use the loo!
Cut Down Caffeine and Alcohol
Caffeine is a known stimulant so it’s a good idea to limit consumption from the afternoon. But what’s wrong with an alcoholic nightcap? I hear you ask. Well unfortunately, although alcohol may make you feel drowsy and drift off to sleep, it prevents you from getting that proper, restful and restorative sleep that your body needs
Use A Cold Water Water Bottle
Yep, you read that right. Those rubbery warmers can be our friend during a heatwave – try filling with ice cold water instead of hot.
Keep To Your Normal Bedtime/Waking Routine
It’s so tempting to stay up later when it’s hot, especially if your bedroom is upstairs where the temperature is higher. But this can be a big mistake which sends our sleep out of sync. Keep to your normal routine as much as you can.
Adjust Your Bedding
Any of you that have taken part in one of my guided relaxation sessions will have heard me mention that our body temperature drops when we relax. It’s the same when we sleep too, as we drift deeper into sleep our body temperature reduces which can mean no matter how hot we felt as we went to bed, we can still wake up in the night feeling cold. So, instead of opting to ditch all bedding, instead choose a light cotton sheet, a cotton quilted throw – or my personal favourite: use a duvet cover as a sleeping bag.
Still Can’t Sleep?
Don’t lie in bed frustrated at being unable to get to sleep. Listen to a guided relaxation track such as the one’s in my free Facebook group “Sarah Woodward Hypnotherapy – Relax & Calm” to help you drift off.
If you feel very restless, get up and go to another room. Resist the urge to look at your phone or turn on the TV, avoid blue light as this will wake you even more. Read a book, do the ironing, fold laundry or anything else you find incredibly boring until you feel sleepy and then go back to bed.
Don’t Sweat It..
While disturbed sleep can leave you feeling tired and groggy the following day, most people can still function reasonably well with a couple of disrupted nights. If your sleep has been disturbed for longer than this and nothing seems to help then please do get in touch for a chat about how we can get your sleep back on track.
Sleep well – Sarah x
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