How to get a good night’s sleep in the hot weather

The scorching heat we are experiencing in the UK right now means we can also expect sticky, humid nights which will leave many of us struggling to sleep.

If you find yourself tossing and turning unable to fall asleep in this hot weather, you’re not alone.

The recent heatwave has led to the Met Office issuing an extreme heat warning for some parts of the UK, with more sticky, sweaty uncomfortable nights between the sheets to come.

While Brits often welcome the long-awaited summer days, lack of air conditioning means our homes are simply not equipped to cope with the sweltering temperatures that this week is set to bring.

The ideal temperature for sleep is around 18°C, so with temperatures reaching as high as 37C in some areas, it’s little wonder we’re struggling to get our full eight hours.

A good night’s sleep is crucial for both our physical and mental health, with ongoing sleep deficiency being linked to a number of high-risk health issues such as heart disease, diabetes and stroke. 

Even before the heatwave, Brits were getting on average six hours sleep each night, despite Sleep Foundation guidelines advising that healthy adults should aim for between seven and nine hours.

But there are a few things you can do to try and beat the heat.

Stick to your routine

The excitement of the hot weather can sometimes mean people divert from their usual routines, which can contribute to disrupted sleep. It’s important you do everything you would usually do before bed to help your body and mind wind down.

Stay hydrated

Drink plenty of water throughout the day and avoid caffeine and alcohol. People tend to drink more in the hot weather, but however tempting a cold beer in the sun is after work, it’s well known to play havoc with the quality of our sleep.

Keep cool 

If you don’t have a fan at home, you could try chilling a pair of socks or a pillow case in the fridge before bed or placing a cold flannel on your forehead should do the trick. Keeping windows and blinds shut throughout the day will also prevent the room from overheating.

Try a few drops of CBD 

It’s easy to get frustrated and anxious about the day ahead when you’ve spent hours tossing and turning, but getting worked up will only make things worse. 

Taking a few drops of CBD oil will help you destress and aid relaxation – and it’s also been shown to be helpful for sleep itself.

Early evidence has found that the administration of CBD appears to increase total sleep time and a study of anxiety and sleep quality following regular CBD use concluded that sleep scores improved within the first month in 66.7 per cent of patients.

It has also been noted that in smaller doses, CBD stimulates alertness and reduces daytime sleepiness. This is vital for daytime performance after a rough night and for improving our overall sleeping patterns.