Sleep Cool: 9 Cheap Hacks for Hot Weather Sleep

IRELAND has been urged to shut the curtains, make sure windows and doors stay closed during the day and be wary of fans as temperatures soar to a boiling 32C this weekend.

And as the country prepares to toss and turn as they try to settle down for the night, a sleep expert has revealed her top tips for staying cool in the sheets.

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Paediatric Sleep Consultant Lucy Wolfe said the key goal is to cool down the room early and lower your body temperature.

She told The Irish Sun: “Certainly at the moment, I would explore things, anything that would cool you down because it is the cooling of the body down is the key thing.

“So even just having a warm shower or bath before bedtime, even though that feels counterintuitive, that can help drop the body temperature down, alongside creating your cool environment.”

When it comes to bedding, Lucy recommends 100 per cent breathable fabrics like cotton or bamboo – and she warned that a duvet is just “too big” at the moment.

She explained: “So, maybe just a sheet and be very conscious of what you’re wearing, what you’re eating and also trying not to stress.

“Because when you are not getting sleep or you’re not staying asleep, we create a cycle of tension.

“So it’s just staying grounded in it. Maybe some mindless activities, some reading, listening to music when you have woken or are finding it difficult to get to sleep.

“The stress pumps up the adrenaline in the body as well.”

WINDOWS SHUT

If taking a nap during the day, Lucy advises to keep those windows shut – as having them open could make the house even hotter.

She explained: “It’s only worth opening windows if it is cooler outside than it is inside.

“Sometimes it’s not worth having the windows open when it’s really hot outside.

“But as the day cools down, it’s worth then having some windows open.”

But Lucy stressed that having the windows open could create more difficulty for those who live in noisy areas.

She added: “So you’ve got to factor those things in, especially if you’re thinking about leaving windows open overnight.”

The Paediatric Sleep Consultant explained the key is to cool down the bedroom during the day.

She said: “It’s definitely worth having blinds pulled down early in the day.”

BODY TEMPS

With temperatures high in the 30s, it can be very tempting to purchase a quick fix like a fan – but the buy may not be worth your money.

Lucy advised: “In terms of the fans, they are a good idea. But sometimes they can just be a bit ineffective because they’re just moving hot air around the room.

“So generally, I recommend that if you’re using a fan, moving cold air around the room as opposed to warm air.”

The expert admitted wearing pyjamas or going commando is a very “personal choice”.

The HSE recommends only using a fan if the temperature is below 35C in the room.

CLOTHING CHOICE

Lucy recommended wearing loose clothing that will let your skin breathe whilst trying to take a sleep.

Swapping to breathable fabrics can be a game-changer in the heat.

She said: “If you generally wear clothes to sleep, they should be cool, comfortable, loose fitting.

“Ideally made from natural materials like cotton or bamboo.

“I think it’s about trying to cool everything down, to help you get asleep and to stay asleep.”

FOOD OPTIONS

Lucy encourages people to think about “sleep-friendly foods” to cool down the digestive system.

She said: “Heat and sleep don’t go well together. Then obviously digestion creates heat.

“This is why the environment at the moment is unhelpful to get to sleep and stay asleep.

“So I think light meals are what would be recommended generally and avoiding heavy meals, two or three hours before bedtime.

“But there are sleep-friendly foods that you can incorporate, for example banana, wholewheat, some seeds, lettuce, turkey.

“They all have good sleep promoting properties, and that is where we usually go to when we are looking at a small supper style food.”

NATURAL SCENTS

When it comes to pillow sprays and oils, natural is the way to go.

Lucy said: “From a sleep hygiene perspective, I do encourage any supports that help your sleep.

“Some natural pillow sprays and natural oils diffused in the room can really be helpful to initiate a sense of calm and grounding.

“Because these are the ingredients that are helpful to get to sleep, so you’re trying to create that constellation of things, especially at the moment where environmentally it’s more challenging.”

COOLING GADGETS

While Lucy “is not mad about” cooling items like cooling pillows and mattresses, they can be worth exploring if they work for you.

She said: “Freezing your hot water bottle, freezing your socks, things like that to try and help lower the temperature.

“If your room is really warm, cooling pillows, anything really that would help cool things down.”

The sleep pro stressed it’s important to find what works for you.

PERSONAL CHOICES

She continued: “There’s some evidence to support white noise helping you to go into a deeper sleep quicker and fall asleep faster as a result of that and go into a deeper sleep.

“But I do think those things are personal preferences.

“Some people will be driven insane by the white noise and other people find it comforting and soothing.

“It can also can act as a barrier to mask outside noises.

“So again, I’m really open to exploration. These things can offer really good sleep supports, but not for everybody.

“It’s about trying to find out what’s your individual sleep profile.

“Earplugs, eye masks, all these things can be great, but they are individualised.”

UNWINDING

For yogis who like a good stretch before bed, there’s good news.

Lucy said: “I don’t think we need to cut anything out. We would normally recommend that, avoiding strenuous activity two to three hours before bedtime, but gentle stretching, exercises, and yoga, they can be helpful to help relax the body.

“But at the moment, if you’re finding that is heightening your body temperature, it might be worth doing it earlier in the evening time.

“So just remember that in order to get to sleep with ease, the body temperature needs to drop.

“Now that is a hormonal constellation biological process that you are trying to initiate by having regularity already embedded in your sleep profile.

“Regular wake times, a regular bedtime, some level of a pre-sleep ritual, and then maybe a few exercises or practices you have in play. That will help your body wind down.”

BLACKOUT

With the sky still bright at 10pm, the sleep pro said there are alternatives to black out blinds.

She said: “The brightness has such a big impact. It stimulates the waking part of the brain, which you’re obviously trying not to do.

“So I guess in the absence of blackout blinds or curtains, I think an eye mask is a great way to help make it all dark.”

Those who do have black out blinds will benefit from the shade, which will reduce your bedroom from summer sunlight.

The handy blinds will also increase the privacy of your home at night.

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