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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.

Cotton sheets & nightwear

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.

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

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.

Hydration

Drinking plenty of water in warm weather is vital and will Adopt Mediterranean practices by keeping curtains and

help keep you cooler during the day and night. Drink water consistently throughout the day and ensure children are drinking enough water.

Before bed routine

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

Bird feeder

Vegetable garden Water feature

Lanterns/outdoor lights Summer house

Hanging basket Bird bath

Herb garden Solar lighting Green house

10 Worst Garden Trends

Gnomes

Fake grass Plastic ornaments Fake animal/bird statues e.g. Flamingos Artificial topiary balls Buddha statue Trampoline Hot tub Recycled old tyres as plant containers Pub in a shed *According to a study by Draper Tools lifeinmagazines.co.uk

HOMEWARE HACKS FROM CELEBRITY EXPERTS

The Ideal Home Show asked the experts what their top homewares and gardening tips were.

“Always spend money on bathrooms - most men will never fully understand the importance of a good bathroom but it will sell the house.”

Nick Knowles, DIY SOS presenter

“Bring a little nature into your home and improve your mental & physical wellbeing. Plants introduce organic shapes, textures and pattern plus they have numerous benefits from improving air quality, to moderating humidity and even helping you to recover from stress and fatigue. I love them.”

Oliver Heath, Interior Designer

“Just because upcycled items are made from junk doesn’t mean they have to look scrappy. Combine complimentary materials, be innovative, experiment and create designs that are superior to their new mass produced alternatives.”

Max McMurdo, Upcycler

“Three tips to get children into gardening are (1) Grow your own as a family (2) Give children their own space to grow (3) Welcome wildlife into the garden.”

Skinny Jean Gardener, BBC Gardener

For more information on The Ideal Home Show and The Eat and Drink Festival see www.idealhomeshow.co.uk and www.eatanddrinkfestival.com