The sun being out and bringing heat to the UK can mean Brits try a variety of hacks and tips to keep cool.
While your instinct might tell you to take off as many layers as possible to keep cool during the summer months, including while sleeping, it might not be the best thing to do.
In fact, a psychologist has recommended that people don’t go to sleep naked.
Home comforts brand Kudd.ly and Suzy Reading, a psychologist who specialises in well-being, have teamed up to discuss how to get a good night’s sleep in the hot weather.
How to cope with hot weather
What materials are best to sleep in during the hotter nights?
Certain materials will make you feel cooler in the heat than others.
When asked about the best materials to wear when sleeping, Reading said: “I’d recommend opting for loose fitting, airy, light garments in natural fibres such as cotton, silk, eucalyptus or bamboo.”
Why you shouldn't sleep naked in summer?
In the summer, going to bed wearing nothing can seem like a wise idea but Reading explains that wearing light clothing to bed could actually help you cool down.
She said: “I wouldn’t recommend sleeping naked, as much as this might appeal, because sweat then collects on your skin rather than being absorbed by the fibres of your clothing and cooling you down.
“In addition to your own body temperature dropping when you sleep, ambient temperature can also drop at night, so light sleepwear will keep you more comfortable and promote better sleep.”
What is a heatwave?
Tips for sleeping on warmer nights
Suzy Reading also shared some tips for people who might be struggling to sleep as the temperatures rise.
When it comes to the best materials for bed sheets, Reading recommends “lightweight natural fibres such as cotton, linen, silk or bamboo which breathe well to help keep you cool and wick perspiration away more effectively than synthetic fabrics that can also tend to cling more to your body.”
Lighter colours such as neutrals or pastels are better too.
Reading said around 18 degrees is the threshold for a good night’s sleep “but there is some personal variation.”
Keeping windows open at night will help you to keep your room ventilated.
Before heading to bed, Reading suggests you “avoid any drink and food that increase your core body temperature which can interfere with us dropping off to sleep – this includes spicy or acidic food, eating heavy (fried/high fat) or large meals, and eating late so your body is busy processing and digesting when you’re trying to sleep.”
Avoiding alcohol could also help as it “diminishes the quality of sleep and causes micro wake-ups that you might not be aware of but leave you feeling depleted even after a decent number of hours of sleep”.
Food and beverages that contain the stimulant caffeine such as chocolate should also be avoided before sleeping.
It’s worth knowing about fermented foods like teriyaki or soy sauce, tofu, and miso, also citrus fruit, cured meats and aged cheeses - these contain the amino acid tyramine.
This can increase brain activity and make falling asleep more difficult.
Reading added: “It’s worth also being aware of foods and carbonated drinks that can make you feel gassy and avoiding those in the evening. Aim to get the bulk of your hydration earlier in the day, rather than guzzling water in the evening resulting in inevitable night time trips to the loo.”
Recommended reading:
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Should you open or close your windows during a heatwave? Expert settles debate
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UK to enjoy another heatwave with 'strong sunshine' and over 30C predicted
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Amber heat health alert issued across England as temperatures to reach 30C
Tips on sleeping in a heatwave
Nuffield Health shared some expert tips for how to sleep in a heatwave.
You should try not to toss and turn when in bed, change your bedding style and take a lukewarm shower before bed to stay cool.
Don't nap in the day, do exercise earlier in the day, sleep on your side and stay hydrated to keep cool while sleeping at night.
Nuffield Health also suggested keeping an eye on the air flow in your bedroom.
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