Cool tips to help you sleep better
Too hot to sleep? Everyone seems to be struggling with sleeping in this uncharacteristic heat we’re having at the moment. And whilst getting our Vitamin D ‘fix’ from the sunshine during the day will be helping you get some shuteye at night, there are some other things you can be doing to help you sleep better in these balmy nights.
These are my top ‘cool’ tips for helping you when it’s too hot to sleep:
- Switch off unnecessary sources of heat – for example, make sure you switch off your laptop and other electronic household appliances when you don’t need them
- Make sure you stick to a regular sleep routine (even at weekends) to help regulate your internal body clock
- Switch off all laptops/TVs/phones at least 2 hours before bedtime and wind down instead with some relaxing activities – read a book, take a cool/tepid shower or meditate
- Keep your bedroom at optimum sleep temperature (roughly 60-67 degrees F) for the best night’s sleep
- Make sure you stay hydrated throughout the day – sip water throughout the day, and have a small glass of water before bed
- Avoid caffeine and alcohol as much as possible – these are both diuretics and can cause you to become dehydrated more quickly
- Choose cotton sheets – avoid satin or polyester – and stick them in the freezer (in a bag) for a few minutes before going to bed, to help cool your body down
- Try using your hot water bottle as a cold-water bottle! Half-fill it with water and then stick in the freezer. Once frozen, place in your bed (wrapped in a towel) to help cool down the sheets or pillow
For more help on sleeping, or to grab a copy of my relaxation audio file – specifically designed to help you sleep better – please get in touch.
Dr Marcelle Crinean, PhD, owner and director of Brain Reframe, is a highly qualified therapist, coach and lecturer.
In her busy practice, Marcelle successfully treats sleep and stress-related issues (including insomnia, anxiety and depression) as well as disordered eating, binge-eating and undereating. She regularly holds workshops and webinars, and trains business executives across the UK and Europe in the art of sleep and stress management.