How to sleep: Three simple steps to getting to sleep during a heatwave
Hot weather is ideal for sun seekers but getting to sleep during a heatwave can prove to be the stuff of nightmares. Although we may not have our homes kitted out with air-con, there are plenty of other ways you can help keep your bedroom cool during the warmer months and get a better night’s sleep.
Get the foundations right – regulate body heat with the right mattress
The right mattress is key to a good night’s sleep, especially during the summer.
Waking up feeling too warm during the night can be incredibly disruptive to your sleeping patterns but you may not realise just how much of an impact your mattress has on your body’s temperature during the night.
Jonathan Warren, director at bed specialist Time4Sleep, said: “There are a number of mattress options available that can help you to regulate your body’s temperature.
“Generally speaking, a mattress with a high content of natural fillings such as wool, cotton or bamboo is often a great choice for those struggling to sleep in the heat as they tend to be cooler as well as being naturally hypoallergenic.
READ MORE: High blood pressure: Two helping of this food a day could lower risk of the condition
“Other options to consider are new generation elite gel memory foam mattresses that include intelligent temperature regulating technology to help keep you cool in the summer and warm during winter.
“These mattresses include a temperature regulating cool gel that adjusts with your body temperature to ensure you’re never too hot or cold during the night, resulting in a truly refreshing night’s sleep.”
Make the change to those breathable, summer sheets
Your cosy sheets and thick bedding may have served you well through the winter months but now is the time to change up your bedding in time for summer and opt for natural, breathable materials.
Lucy Ackroyd, Head of Design at Christy England explains: “Pure cotton sheets have sensory benefits and are naturally breathable so they help to regulate your temperature and moisture levels while you sleep, stopping the clammy feeling you can experience with synthetic fibres.
“Secondly, high thread count fabrics are smoother against the skin so as well as being much more comfortable you are less likely to feel tangled up or trapped by rougher fabrics that cling, especially to nightwear.
“Try Percale as opposed to Sateen sheets, as they’re made with a looser weave and are therefore more breathable.”
“You should also make sure you have the right duvet for the hotter months. For summer, a lighter tog of 4.5 is perfect, if you like something a little heavier but still breathable – try a 10.5 tog.”
Let the light in, keep the heat out
Blinds and shutters aren’t just used for keeping the light out, they can be used to effectively control the temperature in your home and this is especially useful in the bedroom.
Online blinds retailer 247 Blinds give their specialist suggestions on the best options to choose from.
Jason Peterkin, director at 247 Blinds says: “You’ll first need to consider factors such as which direction your window faces; a south-facing room will benefit from thicker, thermal materials to help keep it cool.
“Privacy is also an important factor to acknowledge; adjustable blinds such as shutters, Venetians and day nights are great in the bedroom as they can allow light in without compromising privacy.
Wooden Venetian blinds or plantation shutters are great for keeping the temperature down in the home as they allow you to adjust the amount of light filtering into the room by altering the size of the gap between the slats.
“The wood also acts as a natural heat conductor, helping to keep the warm air out during the summer months.
“To completely block out the sunlight, opt for blackout blinds.
“The thick fabric is not only great for keeping the temperature down, it’ll help you get a better night’s sleep during the brighter months and lighter mornings.”
Published at Sun, 24 May 2020 19:38:00 +0000