Extreme heat: how to sleep during heatwaves

With the summer temperatures soaring, the difficulty of maintaining a good night's sleep is on the minds of many people.

But is there anything that can be done to combat the heat wave? Here are some tips:

1- No naps

The hot weather can make you feel a little sluggish during the day. This is because we use more energy to keep our internal body temperature in balance.

But if your sleep is disturbed at night, try to avoid naps during the day. Of course, sleepiness is great if the heat is high, but it's best to save it for the night.

2- Timing

The weather may encourage you to change your usual daily habits and behaviour. It is best not to do this, as this may disturb your sleep.

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Try to stick to your usual bedtime, and do what you usually do before bedtime.

3- Keep your cool

Remember the basics. And take the necessary steps to make sure that your bedroom temperature stays as low as possible during the night.

Draw the curtains during the day, to keep the sun's rays away from them. And be sure to close the windows on the side of the house where the sun enters, so as not to leave room for hot air.

And open all the windows before going to sleep, so that the refreshing breezes can seep into the place.

4- Bed linen

Reduce bed linen as much as possible, but make sure you have some covers close by. And use cotton sheets because they are useful because they absorb sweat.

And don't forget the temperature in your bedroom, and your body temperature tends to drop during the night.

So you may wake up at night if you feel cold.

5- Fans

Using fans, even small ones, makes a difference in hot weather, especially if there is humidity in the air.

The fans evaporate sweat, making it easier for your body to maintain a balanced internal temperature.

If you don't have a fan, try filling your hot water bottles with ice water instead of hot water.

Another alternative is to cool some of your socks by putting them in the fridge, then putting them on. Cooling your feet lowers the temperature of your whole body and the temperature of your skin.

6- Keep your body hydrated

Drink enough water during the day, but avoid drinking large amounts before bedtime.

And of course you don't want to wake up thirsty, but you also don't want to go to the bathroom more than once in the first hours of sleep.

7- Think aboutwhat you drink

Beware of soft drinks, as many of them contain large amounts of caffeine, which is a stimulating substance for the central nervous system, and makes us more alert.

And avoid consuming too much alcohol, too. Many people tend to drink more alcohol when it is hot, especially during social events.

Alcohol can make us sleepy, but it causes us to wake up earlier and, in general, reduces our restful sleep.

8- Keep Calm

If you're having trouble sleeping, get up and do something soothing. Try reading, writing, or even folding and arranging your socks.

But try not to get carried away with your mobile phone or with video games - know that blue light makes us less sleepy, and being active while playing video games stimulates alertness.

Go back to bed when you feel sleepy.

9- Think of your children

Children are usually deep sleepers, but they are very sensitive to changes in the family's "mood" or habits. Try to keep your bedtime and shower times, and don't change them because of the weather.

It is desirable, as part of bedtime habits, to take a warm shower, according to some health tips. But make sure that the water is not cold, as this stimulates blood circulation, as the body is thus trying to maintain its temperature.

A young child cannot tell you that they are hot or cold, so it is important to monitor your children's temperatures. They fall asleep if their body temperature is between 16°C and 20°C.

And you can put a temperature measuring device where children sleep, or touch their foreheads, backs or stomachs, to know their temperature, and if they feel very hot.

10-Ignore lack of sleep

Most of us need between seven and eight hours of sleep each night in order to carry out our duties properly.

But remember, most people can function after a night or two of restless sleep.

If this happens, you may yawn a little more often than usual, but you will likely be fine.

The above advice is based on suggestions from Professor Kevin Morgan, former director of the Sleep Research Unit at Loughborough University, and Lisa Artis, who serves on the Sleep Council.