How To Sleep When It's Hot: 11 Tips And Tricks For Keeping Cool In Bed

Summer is here, bringing with it scorching days and humid nights.

While we welcome the hot weather after a long and dreary winter, the stuffy nights can make for pretty unbearable sleeping conditions.

In fact, research from bed manufacturer Sealy UK revealed that 42% of us regularly wake up in the night due to the muggy, oppressive heat.

To combat this rather glaring problem, expert Neil Robinson has issued some top tips and tricks to help you sleep like a baby once more.

Tetra Images via Getty Images

1. Cool your sheets

Put your bedding in the fridge or freezer for 10 minutes before you go to bed. This gives much-needed relief from the sweltering temperature in your bedroom.

If you’re pushed for space, then just cool your pillow case instead.

2. Sleep solo

Unromantic, yes, but the heat doesn’t have mercy for anyone - loving couples included.

If the heat is unbearable then spending the night in different beds can help you stay cool.

3. Create a fan ‘cross flow’

Opening a window and positioning a fan alongside it can help create a cooling flow throughout the room.

4. Dip your feet

Position a bucket of cool water next to your bed and dip your foot in it while you drift off. It can help cool down the rest of your body.

Just don’t spill it!

5. Have a cold shower

Pretty self explanatory. Have a cold shower to cool you down right before bed.

SEE ALSO:
6 Tips To Get Back To Sleep When You Wake In The Middle Of The Night
Kids’ Sleep Guidelines By Age Released For Parents
Insomnia: What Is It And Why Do We Get It?

6. Buy a floor fan

An underrated investment for the summer months - a simple floor fan maintains a cool breeze in your bedroom.

Opt for one that uses minimal electricity and operates silently.

7. Use sheets

Get rid of your winter duvet and sleep under a thin sheet instead to cool down.

8. ‘Cold press’ your pulse points

Pulse points on your body can cool the rest of you effectively.

Place a cold flannel or ice cubes in a plastic bag on your wrists and neck to cool off. Just don’t let them melt in your bed.

9. Invest in a cooler mattress

For those who live in hot conditions on a more permanent basis, it makes sense to buy a cooler mattress. Some mattresses use special technology which can help keep you cool and comfortable at all times.

10. Think cold thoughts

If none of these suggestions are providing any relief, then perhaps the heat is getting to you psychologically.

If this is the case, think of a cool spring, a glacier, or an ice cream as you drift off.

11. Avoid alcohol

Dehydrating yourself before sleep on a hot night isn’t the best decision. Stay away from the drink to heighten your chances of sleep during a heatwave.

Worst Foods For Sleep

Coffee(01 of08)

We probably don't have to explain why you shouldn't reach for an espresso at 10 p.m. But, turns out, your afternoon coffee habit can affect you for longer than you'd expect. In fact, that caffeine can remain in your system for hours, making even a 4 p.m. pick-me-up a bad idea. Baron recommends steering clear by the early afternoon.And don't forget coffee-flavored treats, she warns. Your favorite cappuccino-flavored ice cream can give you a surprisingly strong jolt.Of course, you've probably heard that a little tea before bed is a good idea. The caffeine content is smaller than in coffee, and herbal "sleepy time" varieties often contain sleep-promoting herbs like valerian or chamomile that can, indeed, help you nod off. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="25" data-vars-position-in-unit="30">Flickr</a>:<a href="http://www.flickr.com/photos/63723146@N08/8461493952" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="rockindave1" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/63723146@N08/8461493952" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="26" data-vars-position-in-unit="31">rockindave1</a>)

Chocolate(02 of08)

Even if you know to avoid coffee and strong tea, you might be sabotaging your sleep with sneakier sources of caffeine, like chocolate. Dark chocolate, in particular, can pack a significant punch, says Baron, although it varies by brand. If you like to nibble on a square or two for dessert, you'll probably be fine, she says -- but an entire chocolate bar could have just as much caffeine as a soda. If you wouldn't drink one close to bed, you probably shouldn't indulge in a chocolate bar either. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="22" data-vars-position-in-unit="27">Flickr</a>:<a href="http://www.flickr.com/photos/46106852@N06/7070415249" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Chocolate Reviews" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/46106852@N06/7070415249" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="23" data-vars-position-in-unit="28">Chocolate Reviews</a>)

Alcohol(03 of08)

Baron calls alcohol the "number one drug used for sleep," and it can, indeed, be tempting to unwind before bed with a glass of your favorite adult beverage. But you won't be doing yourself any sleep favors. While it might help you nod off initially, alcohol is disruptive to the later stages of sleep, which are important to memory and motor skills, according to recent research.And while alcohol might fuel deep sleep in the beginning of the night, the second half of your slumber will likely be more interrupted and full of strange dreams, Baron says, leaving you exhausted the next day. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="20" data-vars-position-in-unit="25">Flickr</a>:<a href="http://www.flickr.com/photos/27887762@N07/8507303518" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Alexandra Zakharova" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/27887762@N07/8507303518" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="21" data-vars-position-in-unit="26">Alexandra Zakharova</a>)

Fatty Foods(04 of08)

You already know they're tough on your heart, but it turns out that fatty foods might also disrupt your sleep. A 2012 study found that a high-fat diet caused rats to sleep more during the day, an outcome with marked similarities to the daytime sleepiness experienced by many people who are overweight. The rats also had more fragmented, interrupted sleep, wrote Dr. Michael J. Breus in a HuffPost blog.A brain chemical called orexin might explain this relationship, since it's involved in both appetite and regulating the body's internal sleep-wake clock. Earlier research has also suggested a link between high-fat foods and disruptions to these circadian rhythms.Fatty foods can also lead to a general feeling of discomfort, Baron says, that can make falling asleep tricky. She suggests staying away from any sizable portions, as well as heavy, greasy foods too close to bed. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="17" data-vars-position-in-unit="22">Flickr</a>:<a href="http://www.flickr.com/photos/97844767@N00/367897356" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="WordRidden" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/97844767@N00/367897356" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="18" data-vars-position-in-unit="23">WordRidden</a>)

Steak(05 of08)

"Your body's not designed to be digesting food when it's sleeping," Baron says. Protein presents a particular digestion problem, since it's harder to break down than other nutrients, according to WebMD. That makes a meat-heavy meal a bad idea if it's too late in the evening. Of course, famed sleep-inducer turkey is also a protein. And while the bird does indeed contain tryptophan, the amino acid itself doesn't actually bring on sleepiness. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="12" data-vars-position-in-unit="17">Flickr</a>:<a href="http://www.flickr.com/photos/77102986@N07/7656923254" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Massachusetts Office of Travel & Tourism" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/77102986@N07/7656923254" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="13" data-vars-position-in-unit="18">Massachusetts Office of Travel & Tourism</a>)

Spicy Food(06 of08)

Turning up the heat is a well-known trigger for heartburn, especially if you lie down shortly after ingesting that fiery dish.But a small study suggests there may be something else at work. Researchersexamined the effects of tabasco sauce and mustard on healthy men and their sleep. On the nights they ate spicy meals, they had more trouble falling asleep and got less sleep overall. The researchers noted a change in body temperature brought on by the spicy meal, the New York Times reported, which can confuse the brain, as core temperature naturally dips as bedtime approaches. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="8" data-vars-position-in-unit="13">Flickr</a>:<a href="http://www.flickr.com/photos/79092707@N02/8288950656" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="pickled plum" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/79092707@N02/8288950656" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="9" data-vars-position-in-unit="14">pickled plum</a>)

Grapefruit(07 of08)

However, that doesn't mean acid reflux isn't a problem. Even if you already know to steer clear of spicy foods, fatty foods and heavy meals before bed, there are some more surprising causes of heartburn, like citrus, that also increase the stomach's acidity, and can keep you up at night, Baron explains. (credit:<a href="http://www.flickr.com/" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Flickr" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="3" data-vars-position-in-unit="8">Flickr</a>:<a href="http://www.flickr.com/photos/69302634@N02/7710623614" role="link" class=" js-entry-link cet-external-link" data-vars-item-name="Helena Jacoba" data-vars-item-type="text" data-vars-unit-name="578cd9bbe4b0885619b0dc39" data-vars-unit-type="buzz_body" data-vars-target-content-id="http://www.flickr.com/photos/69302634@N02/7710623614" data-vars-target-content-type="url" data-vars-type="web_external_link" data-vars-subunit-name="before_you_go_slideshow" data-vars-subunit-type="component" data-vars-position-in-subunit="4" data-vars-position-in-unit="9">Helena Jacoba</a>)

Water(08 of08)

We generally have nothing but praise for good old H2O, but there's no denying that too much liquid right before bed is likely to lead to, uh, interruptions, in your sleep. It's a delicate balance between staying hydrated and cutting off your fluid intake, but Baron says limiting fluid intake in the two hours leading up to bed is a good place to start.Foods with a high water content -- like a slice of watermelon for dessert -- can have you running to the loo, too. And so can that afore-mentioned cup of SleepyTime tea. "How big is that cup?" Baron says she asks patients. "Tea can be part of a nice, relaxing ritual, but if you have it an hour before bed it can have you up and using the bathroom," she says.And if you find yourself waking up in the middle of the night with a dry mouth, consider investing in a humidifier, she says, rather than keeping a glass on your bedside table. (credit:Shutterstock)

Before You Go

uk lifestyle uk lifestyle news Sleep Life Hacks third metric