Last month's heatwave seems to have made a come back, with temperatures set to soar to around 36 degrees on Saturday. Stifling temperatures undoubtedly have an impact on a perfect night's sleep, and we all know how important a good night’s sleep is for our health and mental wellbeing. Sleep is the time our bodies heal and revive, clearing out the mental junk and restoring energy to our cells. And it only takes one bad night’s sleep to leave us feeling less than our best.
If there’s one thing that can disrupt our sleep in the summertime it’s excessive heat. And July’s heatwave confirmed that many of us are ill-prepared for these high temperatures to become the new normal.
While these temperatures might be commonplace elsewhere around the world, the UK is not equipped to deal with such excess. Our houses are designed to trap the heat inside, which means when the mercury rises, it becomes more difficult to create the ideal conditions for restful sleep.
If you want to avoid tossing and turning during the next heatwave, start thinking about what you can do now to prepare for the next warm spell.
Stick to your routine
One of the best ways to ensure a good night’s sleep is to stick to a regular routine. This means going to bed and getting up at the same time each day, even on weekends.
While it might be tempting to stay up later and enjoy the warm evenings, this could mean you disrupt the release of sleepy hormones, which means you might struggle to drop off to sleep.
If you have a bedtime routine that works for you, make sure you stick to it, even when the weather is warmer. Try adding CBD oil to your nighttime routine to help prepare yourself for restful sleep.
Cool off before bed
A shower before bed can help to lower your body temperature so you're ready for sleep. It's also great for your skin if you've been sweating or navigating a pollution-filled city all day. Try getting your shower as cold as you can handle and give your body a moment to cool down.
Make sure this is the last thing you do before bed, because if you start moving around catching up on cleaning or preparing things for the next day, you'll quickly work up a sweat again.
Create a breeze
If there's no breeze naturally, you're going to have to create one. The best way to do this is by using two fans. Position one blowing inwards from an open window and position the second one blowing out through another open window in your house. Wait a moment and you should stay to feel a gentle breeze running through your home. It's best to wait until the sun has gone down to try this trick as this is when the air outside will be at its coolest.
Pop a towel in the freezer
Earlier in the day, pop a (dry) towel in the freezer and leave it there until bedtime. When you're ready for bed, grab your towel and drape it over yourself. The fabric should be nice and cool and will help lower your body temperature as you try to drift off to sleep. The cooling effect won't last long, so make sure you save this one for when you're ready to fall asleep.
Improvise an A/C unit
If you feel like the fan in your bedroom is just pushing hot air around, you need to find a way to cool the air down. Not everyone has the budget for an air conditioning unit, but there are ways you can improvise. Try placing water bottles in your freezer until they are solid and then place these in front of a regular fan. This should help to cool down the air slightly and will make your fan a lot more effective.
Even if you don’t feel particularly thirsty, your body will be depleting its water stores to cool you down through sweating. You need to make sure you replenish this lost moisture by drinking lots of water. You may also need to add electrolytes to your water, as this will help to keep your sodium and mineral levels at the optimum levels. If you notice your limbs are twitching or your heart is pounding when you are trying to fall asleep, this could be a sign you are dehydrated.
Try CBD oil
If you struggle to maintain a healthy sleep schedule, you might consider adding CBD to your daily routine. Taking CBD regularly will help to support your endocannabinoid system, which plays an essential role in regulating things like sleep/wake cycles.