Heatwave focus: Tips for a cool night’s sleep
Sleep: we all crave it, yet we all seem to have trouble with it - especially during a heatwave, no surprise there! And as frustrating as it is, luckily for us in the UK, it is only short-lived for now. As we all rush to look for fans or air-conditioning units, there are a few simple things you can do to help you have a cool night’s sleep.
1. Control the room temperature
Room temperature matter. Too hot or too cold and it can be really uncomfortable to sleep in. Experts say that 18ºC is about the best temperature to sleep, as it encourages melatonin production. So, it is 30ºC+ outside at 10pm, how do we get to 18? Do the simple things throughout the day:
Close windows and blinds early to avoid heat coming in. Open them overnight once the temperatures have lowered. Think about it this way: the more heat enters your home during the day, the harder it is going to be to cool it down. By stopping most of the heat from entering your house or flat during the day, the more comfortable it will be both during the day and night.
Place icy water bowls in front of fans to cool down air. This is a classic trick, as it makes sure the fan is pushing cool air as opposed to just recirculating warm one.
2. Control your body temperature
Okay, so there is so much you can do to control the room temperature, but there are also some things you can do to help lower your own body temperature. When it’s warm, your heart rate increases to improve blood flow through the body, helping get rid of excess heat. It can make you feel sweaty and warm too though. Try doing the following to also control your body temperature:
Sleep with light bedding and clothing. Natural fabrics like linen and cotton tend to increase breathability, which means air can pass through them more easily than poly mixes, helping wick away body heat. Opt for a bedspread instead of your duvet, or better yet, just a flat sheet.Your bed will feel much cooler and comfortable
A nifty trick we have is pulling ice packs (or a hot bottle full of icy water) from the freezer before bedtime, and putting them inside empty pillow cases. Place them under the covers or hug them overnight. It will cool you right down without it feeling too cold from the start.
Shower in lukewarm or cool water (not icy!) before bed. Really cold water can have a negative effect on your body and your intent to cool down as it might cause your body to in fact produce more heat. Stick with a lukewarm shower before bed and
3. Practice breathwork before bed
Did you know that the way you breathe can help regulate your body temperature? Pranayama, or the practice of breath regulation, comes from the Sanskrit “prana” meaning life force, and “ayama” meaning control. It is understood that the way we breathe can certainly have effects on our mind and body, and ancient yogis believed that by being able to control it, we could even extend our life.
There are different pranayama techniques, but the one that interests us the most for its cooling benefits is Sitali (have a look here for how to do it). Sitali, is the cooling pranayama and is meant to affect both your body temperature and your nervous system.
Practice it before bedtime and not only will you feel cooler and more comfortable, but also calmer and ready for bedtime.
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