As the UK swelters through another heatwave, many Britons are struggling to get a good night's sleep. Research from the Mental Health Foundation shows that, on average, we're getting just three decent nights' kip per week - and hot weather isn't helping. Dr Allie Hare, a consultant in sleep medicine and co-president of the British Sleep Society, explains: "Being too hot during sleep can significantly reduce sleep quality and duration, particularly reducing slow wave (deep) sleep, which leaves us feeling rested and refreshed.".
The NHS recommends keeping bedrooms at a cool 16-18C for optimal sleep. But what happens when temperatures soar? Temperatures above 24C are likely to cause restlessness, while rooms that are too chilly (below 12C) can make it difficult to drift off to dreamland. As our climate continues to change, we can expect more frequent heatwaves - making cooling strategies essential for our well-being.
So, what can you do to stay cool and catch those z's? Start with a natural-fibre mattress, such as one made from wool, which allows for airflow and regulates body temperature better than some foam alternatives. If replacing your mattress isn't an option, consider investing in a cooling bamboo-hybrid topper - its hydro foam core and breathable bamboo cover work together to prevent overheating.
Bedding is also crucial when it comes to keeping cool at night. Linen is the winner here, thanks to its breathability and moisture-wicking properties that stop it clinging to your skin. Duvets with cotton covers treated with 'phase change material' are another good option - they're designed to prevent overheating. And if you need a quick fix, try freezing your pillowcases and PJs for 15-20 minutes before bedtime - the sudden chill can be just what you need to drift off.
Technological aids like quiet fans can also help keep you cool at night. Misting fans, which have a built-in water tank that releases a fine mist into the air, are particularly effective - they can lower room temperatures by several degrees, making it easier to fall asleep and get some quality rest.