Sleep well during the heatwave
The heatwave has hit! But don’t get hot and bothered worrying about it. Follow these simple tips and you’ll be cooling off and winding down for a peaceful night’s sleep, thanks to Warren Evans beds makers and their expert sleep advisor, Dave Gibson.
‘Chillax’ to relax – When it’s particularly hot, a great trick is to put the sheet you’re sleeping under in the fridge (in a plastic cover). Lying under some freshly chilled sheets can help your body get rid of any unwanted heat and helps your temperature to drop into that perfect sleep mode.
Bottle it – Fill a hot water bottle with ice water and place on the ‘cooling points’ of your body, such as behind your knees or ankles. A barley or wheat bag, after being placed in the freezer, can be similarly used. Try to also keep your feet outside of the covers.
Soothe yourself to sleep – Replace your bedtime body moisturiser with Aloe Vera based after sun cream, kept in the fridge for added cooling power.
Evening spritz – Fill an empty perfume bottle with chilled water and keep by your bedside, spray on your face, back of your neck and back of your knees to cool down.
Between the sheets – Choose thin, pure cotton sheets for your bed. Soft and breathable, high quality cotton is the ideal bedding material to sleep between to stay cool.
FOOD FOR THOUGHT
Keep it light – Eat small meals often, rather than large meals more sparsely, to avoid creating metabolic heat as you digest your food, which will warm you up. Avoid too much protein as this is a known food group to boost your metabolic rate.
Spice it up – There’s a reason hotter countries like India and Thailand are famous for their delicious curries. The chemical capaisin in spicy foods stimulate heat receptors in your mouth, enhancing circulation and causing sweating, which cools the body down. Be sure to eat at least 3 hours before you go to bed though, as spicy foods can also stop you sleeping well.
Tea off – A popular Chinese remedy, chrysanthemum tea is said to have ‘cooling’ properties whilst also helping you keep a clear head and being caffeine free.
DAY TO DAY
Workout in the mornings – While getting your heart pumping can be great for getting you to sleep later, you want to give your body as much time as possible to cool down when the days are warmer. Working out is best before the heat of the day starts to set in, around 7am if you can do it!
Comfy cool – Wear loose cotton clothing, preferably light coloured, throughout the day and in bed. Cotton is light weight and loose clothing promotes are circulation, ensuring your clothes aren’t retaining your body heat.
Keep your evening bath or shower tepid – However relaxing a steamy shower or hot bath may be, they will only raise your temperature for when you get into bed.
Curtain call – Keep windows closed and curtains drawn to keep the house cooler, particularly those facing east or west. Doing this in the heat of the day stops your home warming up in the sun, and in the evening can also help block the evening light, helping you to wind down more easily.
Power down – Turn off all electrical devices in the room as these produce heat when running (this will also help you avoid those tempting, late-night social media and email check-ups!).
Warren Evans’ Sleep Naturally campaign aims to highlight the modern day issues we face when it comes to sleep and offers expert advice, helpful tips and practical tools that you can use everyday, to help you get a better night’s sleep, naturally. www.warrenevans.com/inspire-me
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