lifestyle
Home and Garden
How to…sleep well during hot weather A few days into a heatwave and our sleep quality can begin to suffer. However, there are several simple tips that can help us stay cool during hot weather. TEMPUR® sleep expert and chartered psychologist, Suzy Reading, is on hand to help.
Hydration
Cotton sheets & nightwear
Before bed routine
A summer duvet Swap your winter duvet to a lighter tog-rated one and if you’re still kicking off the duvet, strip the bedding down to just a sheet. If you tend to feel warmer or colder than your partner, try a duvet that adapts to your individual needs, keeping each of you comfortable throughout the night.
Ventilation Adopt Mediterranean practices by keeping curtains and blinds drawn during the day but keep windows open to allow cool air in. Use light coloured curtains as metallic blinds and dark curtains can make the room hotter. Open windows at night to allow air to circulate and create a through-draught together by opening windows and doors in different rooms and wedge doors open.
Make your own cold air A bowl of ice placed in front of a fan will help to generate cold air. Rather than moving existing warm air around the room, the ice will cool the air circulated by the fan, working to cool your room down. This is a great tip for children that are having trouble sleeping, you can turn the fan off once they’re asleep.
Feeling clammy and sticky is guaranteed to prevent you feeling comfortable in bed. Take a cool shower before bed, keep the temperature low, and leave hair damp to keep you cooler for longer. Magnesium lotion with a cooling agent helps to improve rest and recovery – perfect for children before bed to help them nod off.
Eat light Make sure your evening meals are smaller in summer and avoid overly spicy, heavy, fatty meals or proteins high in saturated fats. Our bodies use more energy to digest a large, rich or heavy supper, which means we produce more metabolic heat – not ideal before bed.
Lights and devices Plugged in devices and lightbulbs emit heat and contribute to the overall temperature of a room. Turning everything off is better for the environment and prevents stimulating blue light, which can make you feel more awake. Remove all laptops, screens and phones from your bedroom to avoid distraction should you wake in the night.
Other tips If you tend to wake up hot and bothered in the night, cool a facial mist or hydration spray in the fridge before bedtime and keep on the nightstand for instant relief. Filling a hot water bottle with crushed ice creates guaranteed cold spots in your bed or a cool flannel on your face and neck can provide instant relief.
10 Best Garden Trends
26 Life in... Orpington July 2020
10 Worst Garden Trends
Bird feeder
Gnomes
Vegetable garden
Fake grass
Water feature
Plastic ornaments
Lanterns/outdoor lights
Fake animal/bird statues e.g. Flamingos
Summer house
Artificial topiary balls
Hanging basket
Buddha statue
Bird bath
Trampoline
Herb garden
Hot tub
Solar lighting
Recycled old tyres as plant containers
Green house
Pub in a shed
*According to a study by Draper Tools
Loose-fitting, cotton nightwear is naturally breathable and cooling – ideal for hot weather conditions. Avoid mademan products like nylon and polyester and swap for cotton for nightwear and bedding.
Drinking plenty of water in warm weather is vital and will help keep you cooler during the day and night. Drink water consistently throughout the day and ensure children are drinking enough water.
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