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Five ways to get a better night’s sleep in the hot weather

PUBLISHED: 11:33 24 July 2018 | UPDATED: 13:00 24 July 2018

Getting sleep in the hot weather can be difficult. Picture: Getty Images/Stockphoto

Getting sleep in the hot weather can be difficult. Picture: Getty Images/Stockphoto

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Plenty of us have spent the last few weeks making the most of the bright mornings, hot days and mild evenings.

But when it comes to the night time, it can be a different story.

National media have reported an increase in sleeping problems around the country, with many of us struggling to focus at work or feel rested after nights spent in uncomfortably warm rooms.

Kathryn Pinkham, insomnia specialist and founder of The Insomnia Clinic, which has clinics in Norwich and Downham Market, has provided five tips to help you get some shut-eye during the hottest week of the year.

She said, in order to sleep well, bedrooms ideally need to be between 16C and 21C.

1. Try filling a hot water bottle with ice and putting it on your wrists, back of knees and neck to help lower your temperature.

2. Avoid drinking alcohol before bed as this will leave you dehydrated and more likely to have a disrupted night’s sleep.

3. Don’t go to bed too early. Although you may be tired due to poor sleep, going to bed too early won’t help as you will find yourself tossing and turning for even longer. Stay downstairs where its cooler until you are sleepy and then go up to bed.

4. Take a tepid shower before bed, a cold shower will actually raise your core temperature so make sure the shower water is tepid as this will help cool you down.

5. Don’t panic. This weather won’t last forever, try not to overthink a few bad nights sleep as you will get back on track once the weather cools down.

Worrying excessively in bed can lead to further poor sleep so if you really can’t sleep just get out of bed to avoid connecting your bed with negative feelings.

MORE: Struggling to sleep? 24C temperatures at 11pm after hottest day of the year

What are your tips for sleeping in the hot weather? Share them in the comments below.


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