With the mercury rising in the north and north-east, an Aberdeen sleep expert has shared some surprising tips to help you nod off in the heat.
Dr Olga Runcie says body temperature is one of the biggest factors for getting a good night’s rest – not just in summer, but all year round.
It’s closely linked to our circadian rhythm – the body’s natural clock – so a sudden spike, like a heatwave, can throw things out of sync easily.
And some studies have even linked unstable body temperatures to conditions like insomnia.
But there are some quick and simple hacks to solve the problem.
Turn UP the heat to help you sleep
In the evening, your body temperature will naturally lower a few hours before you’ll typically head to bed.
So, when it’s warm, it’s important to give this process a bit of a head start.
Dr Runcie, a consultant psychiatrist and founder of Aberdeen firm Somniance, says: “You want to experience some intense heat, like a hot shower or bath, or a sauna.
“Everybody who goes in a sauna, 100% will say they feel sleepy after.
“It increases your circulation by making the blood vessels widen, so the body will naturally regulate this [and cool down faster].”
Feel the breeze, and head outdoors
Modern homes are designed to trap heat inside for the winter, Dr Runcie says.
“So the problem is inside – rather than outside.”
At the very least, you should try to open the windows and get some air flowing through your house.
You could also consider spending some time outside to cool down before getting into bed.
Dr Runcie added: “In some countries they’ll sleep outside at night when it’s hot – on the balcony or a summerhouse – even a shed.
“Camping in the garden is also an option, kids especially might enjoy that.”
Think like a caveman
You should consider switching to a thinner duvet. Or, if it’s really warm, ditch it altogether and just sleep under a sheet.
Dr Runcie advises people switch from pyjamas made from synthetic materials to breathable ones, like cotton. Or forego them altogether and sleep in the nude.
Overall you want the temperature in your bedroom to be neutral – between 18-21C – so your body isn’t having to heat or cool itself.
You should also think of your bedroom like a cave – dark, quiet and with no electronics – to minimise distractions.
More quick hacks to feel cool fast
Have a look for cooling pads – or try making your own.
These can range in price from a few pounds to several hundred, but can be popped in the fridge or freezer, then placed on your pillow for an instant chill.
Or if you’re finding the situation particularly common, there are other gadgets to try like water-filled electric cooling blankets.
Additionally, it’s something you could bring up with your doctor.
“Some medications have the capacity to reduce body temperatures,” Dr Runcie said.
“People who are perimenopausal are unable to regulate this well, so this might help.”
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