The brain needs to be a fraction of a degree cooler than the rest of the body to achieve optimal sleep. If you're too hot this can stop you getting to sleep and staying asleep.
Here are a few weird and wonderful tips to help you create this ideal temperature differential:
1.Avoid 'heating' foods/drinks in the hour before sleep - very spicy and rich foods, caffeinated drinks, alcohol, sugary snacks. Cooling foods include cucumber, watermelon, cold milk
2.Cool bedroom down with a fan. If you can place a tray of ice cubes in front of the fan for 20 minutes or so before getting into bed it will cool the room down. Cheap air conditioning!
3.Wash feet with ice cold water before getting into bed
4.Use thin sheet instead of duvet
5.Lightly mist the sheet with water, place in a plastic bag and put in the fridge for an hour before bedtime.
6.Keep damp flannels in sandwich bags in freezer. Place on forehead or feet as soon as you get into bed. Keep flannels in a small ice box beside bed to be used if you wake up hot and sweating during the night.
7.Keep curtains closed from mid afternoon onwards to minimise room heating
8.If you wake up during the night because of the heat, avoid checking the time (always!) and run cool water on the inside of your wrists for a minute or so. Avoid putting the light on in the bathroom. Go back to bed breathe deeply into belly to re-initiate sleep.
9.Sleep spread-eagled (if space allows) with bare feet hanging out of bed. If you can elevate feet on a pillow with a cool towel on it even better.
10.Visualise a cool, blue waterfall or fountain as you drift off to sleep
Sleep beautifully tonight!
Too Much Daylight? How To Get A Better Night's Sleep Tonight
See The Light(01 of08)
Open Image ModalBan The Tech Toys(02 of08)
Open Image Modal"Set yourself a realistic technology cut-off time," Margo says. "Leave your smartphone out of the room so that you are not tempted to check it. The blue light emitted from these devices can affect the quality of your sleep." (credit:Getty)
Try A Sleep-Friendly Snack(03 of08)
Open Image ModalFoods which have sleep-promoting substances include turkey, warm milk, honey, Marmite on toast, lettuce, almonds, malted milk and bananas. Try to integrate one into your evening meal for a better slumber ahead. (credit:Diettogo1/Flickr)
Cut The Coffee(04 of08)
Open Image ModalIt won't come as a surprise, but caffeine will affect your sleep quality. Try setting yourself a cut-off time (like no caffeine after lunch) and watch your intake to see how it impacts your sleep. (credit:Getty)
Establish A Routine(05 of08)
Open Image ModalWhether you like to listen to a beloved audio book every night to send you off to the land of slumber or have a warm shower half an hour before bed, establishing - and sticking to - a nightly routine will help optimise your sleep. Or try a bath with lavender and soothing music for a relaxing way to ease yourself into bed. (credit:Getty)
Change Your Bedroom Ambience(06 of08)
Open Image ModalYour room should be cool, dark and quiet, advises Margo. Aim for 16-18 degrees centigrade (the optimal temperature to ensure the release of your sleepy hormones) and invest in blackout curtains or an eye mask to keep daylight from getting in. (credit:Getty)
Stick To A Schedule(07 of08)
Open Image Modal"Humans like rhythm and routine," says Margo. Which means that we should try to wake up at the same time every morning, even on weekends and holidays. (credit:Getty)
Pour No More(08 of08)
Open Image ModalJust like some foods can improve your sleep quality, drinks like alcohol can diminish it. "Watch the effect of the number of drinks on your quality of sleep and try to recognise your optimal number of glasses that won't prevent you from getting into the deeper stages of sleep," advises Margo. (credit:Getty)