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As a result, some people may be struggling to sleep, particularly with the lack of air-conditioning in our homes.
We asked Oxfordshire-based sleep expert Rosy Whitwell for some tips to get a good night’s sleep in the hot weather.
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This advice applies equally to adults and children.
1. In order to fall asleep our core temperature needs to drop a little, difficult when the weather is hot. Having a bath or shower can really help do this as when we get out to dry, the water dissipates on our skin, helping our core temperature to drop. Splashing your hands and face with water can help cool you down if a bath or shower isn’t possible.
2. Keep your curtains/blinds drawn in the day to keep out the sun, with the windows (if safe) and bedroom door open to create a bit of a breeze.
3. Create a mini air conditioning unit by placing some ice cubes in front of a fan (if you’re doing this for a little one, point the fan away from them).
4. Drink plenty of fluids throughout the day and take a glass of water to bed with you. If you have a baby/little one they may wake more in the night for a drink. No water if under six months, just they’re usual breast or formula milk.
5. Wear cotton and just have a cotton sheet to pull over you if it gets chilly later in the night.
6. Expect to have a slightly less good night of sleep. Lowering your expectations can really help not to worry about it too much. If you can just take it easier the next day, maybe even a little siesta after lunch if you’re not at work.
Rosy Whitwell is a qualified health professional and paedistric sleep expert with more than two decades of experience.
She runs a sleep clinic in on Bletchingdon Road in Kirtlington, between Bicester and Woodstock.
